In today’s digital age, kids and teens are spending more and more time scrolling through their phones, often without much thought or purpose. This behavior, while seemingly harmless, can actually be detrimental to both their minds and bodies.
What Are Doomscrolling and Brain Rot?
First things first: doomscrolling and brain rot aren’t exactly medical terms, but they’re a way of describing some serious mental and emotional effects from overconsuming digital content.
Doomscrolling became a buzzword during the pandemic when people began endlessly scrolling through bad news in an effort to stay informed or simply to cope with the social isolation. But as this behavior has continued, it’s emerged as a threat to mental health, especially for teens and kids who are still developing their coping mechanisms.
Brain rot, on the other hand, refers to a decline in cognitive abilities such as attention, memory and mood. It happens when we overconsume low-effort, unchallenging content—basically, when we zone out in front of our screens instead of engaging in more stimulating, meaningful activities.
The Physical and Mental Effects of Doomscrolling
While a little screen time here and there isn’t inherently bad, excessive doomscrolling and mindless consumption of digital content can have serious consequences.
Reduced attention span: Scrolling through bite-sized content constantly trains the brain to seek quick, immediate rewards. As a result, it becomes harder to focus on more complex tasks, whether it's homework, reading a book or engaging in thoughtful conversation.
Diminished critical thinking: Doomscrolling tends to erode deep thinking. When kids are bombarded with surface-level information and breaking news headlines, their ability to critically analyze and reflect diminishes. Instead of pondering a topic in depth, they become accustomed to just skimming the surface.
Exposure to misinformation or harmful information: Not everything we see and read online is true or right—even adults can have a hard time making sure they’re getting accurate and harmless information sometimes. For example, when an influencer vapes, it doesn’t mean that vaping is “good” or healthy but often youth may perceive it as cool or good when they see others using it.
Emotional fatigue: Constant exposure to distressing news can take a heavy emotional toll. The flood of information can leave kids feeling overwhelmed, anxious, and unable to process their own feelings.
Social isolation: Social media often lacks the depth and authenticity of real-world connections, and this can leave kids feeling more isolated despite being “hyperconnected.”
Physical symptoms: Long hours of doomscrolling can lead to physical effects like headaches, nausea, difficulty sleeping, elevated blood pressure and even a low appetite.
How Can We Cut Back on Doomscrolling?
It’s not about completely avoiding screens (because let’s be real, that’s practically impossible). But we can help kids and teens reduce their reliance on technology and recalibrate their brains. Here are a few tips:
Lead by example: The most effective way to change behavior is to model it. Parents who set their own boundaries around screen time and engage in offline activities will set a positive example for their children.
Set digital boundaries: Start by setting limits on screen time, whether it's through built-in screen-time trackers or apps that help monitor usage. Encourage regular breaks and give time for the mind to relax and recharge.
Tech-free hours: One of the best ways to reset is by establishing tech-free zones, like at mealtimes or right before bed. These are opportunities to engage in meaningful, face-to-face conversations. As tempting as it may be to scroll late at night, it’s important to keep phones out of reach during sleeping hours—screens can disrupt sleep patterns and negatively impact health.
The 80/20 rule: Aim for 80% of screen time to be dedicated to educational, enriching or creative content. The other 20% can be reserved for lighter, more entertaining content.
Rediscover hobbies and offline activities: Encourage kids to get involved in hobbies and activities that don’t involve screens. Whether it’s taking a walk in nature, playing a sport, crafting, reading a book or learning a musical instrument, these offline experiences help foster curiosity and creativity—qualities that doomscrolling tends to suppress.
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