Modern university students face pressures from academics, social life, and future planning. As these pressures build up, they may unconsciously seek ways to relax. However, excessive immersion in short-form videos, social media, or mindless entertainment can actually worsen anxiety, creating what is often called the ‘brain rot’ phenomenon.

Health psychologist Dr. Julia Kogan points out that many students engage in these behaviors to escape from reality, but this is not a sustainable way to resolve stress. So why might these methods fail to truly reduce anxiety?

Let’s first understand how ‘brain rot’ impacts the brain and mind:

1. Short-term comfort vs. long-term impact
   Scrolling short videos, gaming, or browsing social platforms brings instant gratification, but it does not genuinely relieve stress. Once the stimulation fades, anxiety may rebound even stronger. For example, spending the whole night on a phone before an exam doesn’t lessen anxiety; instead, it makes it harder to focus while revising.
2. Reduced problem-solving ability
   Prolonged immersion in repetitive content can weaken one’s capacity to cope with stress. Avoiding writing a paper only allows the deadline to approach, creating a vicious cycle.
3. Addiction and heightened guilt
   Dr. Courtney Batt in the U.S. notes that brain rot resembles addictive behavior: it stimulates dopamine release, making it harder to stop scrolling. After long stretches of consumption, self-blame may emerge and further amplify anxiety.
4. Emotional regulation imbalance
   Relying on short-term stimulation to adjust mood may lead to long-term emotional instability. By contrast, exercise, meditation, and real social interaction are genuinely effective emotional regulation strategies.
5. Real-world pressures remain unresolved
   Avoidance may temporarily reduce psychological burden, but problems do not disappear. For instance, avoiding communication with a roommate allows issues to accumulate and potentially escalate into greater conflict.

Therefore, we need to reduce ‘brain rot’ behaviors. Breaking the vicious cycle of escapism requires intentional reflection. Let’s break down how these strategies work:

1. Actively identify avoidance behaviors
   Self-awareness is the first step. Learn to notice whether you’re using these behaviors to escape discomfort rather than to truly relax. Common signs include:
   • Do you habitually reach for your phone when stressed?
   • Do you feel anxious or empty if you’re not scrolling?
   • Do you fill every spare moment with entertainment to avoid thinking about important matters?
   Tip: Try recording how much time you spend on your phone each day. Recognizing patterns is the first step toward change.
2. Gradually adjust media usage habits
   Quitting social media or entertainment abruptly can cause a strong rebound. A phased approach is more effective:
   • Set time limits: e.g., reduce from 2 hours per day to 1.5 hours.
   • Enforce device-free zones: no phone during meals; screen-free the last hour before bed.
   • Change usage style: instead of aimless scrolling, only check targeted information (e.g., study-related content).
3. Build healthy replacement behaviors
   Restricting media alone isn’t enough because psychological needs still seek fulfillment. Replacement behaviors are crucial:
   • Exercise: jogging, yoga—boosts mental health.
   • Deep reading: strengthens focus and counters fragmented thinking.
   • Writing or drawing: channels stress through creative expression instead of unconscious consumption.
   • Learning new skills: instruments, cooking—directs the brain toward meaningful challenge.
   Tip: Choose activities you genuinely enjoy; sustainability matters.
4. Seek social support
   Real interpersonal interaction reduces isolation and increases psychological resilience:
   • Meet friends face-to-face instead of only chatting online.
   • Join group activities (sports teams, hobby clubs) to expand social circles.
   • Communicate with family to reduce isolation and enhance resilience.
   Tip: Schedule at least one “phone-free social” activity weekly, such as an outdoor meetup.
5. Build the capacity to tolerate boredom
   • Let yourself experience quiet moments: walk without listening to anything; sit still and observe surroundings.
   • Learn to be alone without immediately reaching for external stimulation.
   Tip: Mental idling does not equal wasted time. In fact, during restful states the brain’s Default Mode Network (DMN) activates, aiding creativity and memory consolidation.

Summary: Breaking the cycle of escapism is not just about reducing phone use; it’s about cultivating genuinely beneficial alternative habits—exercise, deep learning, and meaningful social interaction. Through self-awareness and social support, gradual adjustment can truly improve mental health.

Which strategy feels most suitable for you? Or do you have other methods to reduce ‘brain rot’? Let’s share and explore together!”