Many Young People Suffer from Brain Rot; Here Are 5 Ways to Prevent It

Many Young People Suffer from Brain Rot, Here Are 5 Ways to Prevent It

Jakarta, CNBC Indonesia - An increasing number of young adults aged 18 to 34 are experiencing cognitive disabilities, including memory problems and difficulty concentrating, according to a Yale University study in 2025. The figure nearly doubled over a decade, rising from 5.1% to 9.7%.

Researchers attribute this to Brain Rot or brain damage: a mental fatigue condition caused by exposure to very fast yet shallow digital content.

The effects of Brain Rot include memory problems, difficulties in problem solving, and anxiety.

Here are activities that can prevent Brain Rot, compiled from various sources:

1. Limit time on social media

Research shows that excessive social media use can increase anxiety and depression and may even lower academic achievement and job performance.

Limiting your time on social media can help protect cognitive health and improve productivity and mental well-being.

To prevent Brain Rot, experts recommend limiting daily social media use to between 1 hour and 1.5 hours per day.

2. Spend time in green spaces

Exposure to green spaces (trees and leafy plants) is also associated with brain health, including faster processing speed and attention, and reduced stress and risk of depression.

3. Reading

Rather than scrolling social media, read books, articles, or magazines. People who read regularly tend to have a lower risk of cognitive decline.

“Unlike short online videos, reading encourages you to extend your attention span,” said Daniel Schacter, PhD, professor of psychology at Harvard University.

“Reading also strengthens parts of the brain associated with language and more complex cognitive function.”

4. Physical activity

Rebekah Evans, an assistant professor in the Department of Neuroscience at Georgetown University, says that physical activity, even light, has striking effects on the brain.

“In my lab, we found that aerobic exercise facilitates dopaminergic neuron activation in the brain. Because dopamine is essential for a good mood, faster learning, and coordinated movement. Exercises that increase this neuronal stimulation are very beneficial for brain function.”

5. Healthy eating

Eating healthy foods is also closely linked to brain health. Susan Schembre, professor in the Department of Oncology at Georgetown University and nutrition expert, says that consuming fruits and vegetables rather than processed foods or foods high in saturated fats can help reduce inflammation and support optimal brain function.