10 Habits To Prevent Brain Rot
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14 May 2025
The term 'brain rot' is often used to describe the mental fog, reduced focus, or cognitive overload tied to habits like excessive screen time or low-quality information consumption
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Here are 10 habits to prevent cognitive decline and promote mental clarity
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1. Limit Doomscrolling: Reduce time spent on endless social media feeds or sensationalised news. Set a daily screen time limit and curate feeds to prioritise good content
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2. Prioritise Reading: Reading complex material, like books or long-form articles, strengthens focus and critical thinking. Aim for 20-30 minutes daily
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3. Active Learning: Learn a new skill, language, or hobby that requires effort, like playing an instrument or coding. Dedicate 15-30 minutes daily for practice
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4. Digital Detoxes: Take regular breaks from screens to reduce cognitive overload. Schedule a weekly 'unplugged' day or tech-free evenings
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5. Exercise Regularly: Physical activity boosts brain health by increasing blood flow. An analysis found 150 minutes of moderate exercise weekly improves memory
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6. Practice Mindfulness: Mindfulness meditation reduces stress and enhances attention. Use apps like Headspace or practice focused breathing to start
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7. Quality Sleep: Sleep consolidates memory and clears brain toxins. Maintain a consistent sleep schedule and avoid screens 1 hour before bed
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8. Eat Brain-Healthy Foods: A diet rich in omega-3s, antioxidants, and whole foods supports cognitive health. Limit processed foods and sugar, which can cause brain fog
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9. Social Connections: Strong social ties reduce cognitive decline. Spend time with friends or family regularly, engage in deep conversations, or join a community group
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10. Embrace Boredom: Allow time for unstructured thinking to boost creativity and problem-solving. Schedule 10-15 minutes daily to daydream or sit quietly without distractions
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