Beating Brain Rot: How to Make Your Phone Less Addictive This Year

I decided that one of my New Year’s resolutions would be to create more distance between myself and my phone. Seems simple, right? Well, it’s a bit of a challenge when that little rectangle is specifically designed to attract my attention like a needy digital puppy. With the use of AI becoming more and more pernicious and the effects of shitty social media becoming more and more obvious, now is a great time to do something about it.

Lately, there's been a lot of talk about the phrase "brain rot" being the word of the year. Hard to believe, but it’s also kind of perfect. The Oxford Dictionary defines brain rot as the deterioration of a person’s mental or intellectual state from excessive exposure to trivial or unchallenging online content. If that sounds alarming, you’re not alone. The term “brain rot” skyrocketed by 230% between 2023 and 2024, and it’s now a shorthand for both the garbage content floating around online and the negative impact it has on us.

So, how do we avoid turning our brains into mush without going totally off-grid? Here are some tips that actually helped me, and might save you from losing precious brain cells in the great doom scroll of life.

1. Use Grayscale Mode

Turning your phone’s display to grayscale doesn’t just make your phone look sad and monochromatic—it's also an effective way to dampen that dopamine rush every time you glance at your home screen. Most newer phones allow you to schedule grayscale automatically (e.g., using Shortcuts on iOS). The duller your screen, the less likely you are to be mesmerized.

2. Use an App Blocker

Relying on native app blocking alone is like trusting a chocolate chip cookie to watch your diet. It’s too easy to override. A dedicated app blocker with strict time limits will keep you accountable, even when your willpower is weak. It can also let you set a daily quota for how many times you’re allowed to open the usual suspects (looking at you, social media).

3. Create Physical Distance

Out of sight, out of mind—literally. Charging your phone in another room, keeping it out of your pocket, or setting up phone-free zones in your home are all ways to make the device less accessible. If you have to cross the room (or house) every time you feel that itch to scroll, you might just ignore the urge altogether.

4. Replace Scrolling with Real Stuff

We’re conditioned to reach for our phones the second we encounter a spare moment—whether it’s waiting in line, waiting for the bus, or waiting for the microwave to ding. Instead of mindlessly unlocking, redirect that impulse to something constructive: reading a few pages of a book, taking a short walk, or striking a yoga pose. You can even set up your app blocker to remind you about these healthier alternatives.

5. The Rubber Band Trick

Yes, it's basically a DIY fidget hack. Wrap a rubber band around your phone. Before you write it off as weird, think about it: every time you remove the band to unlock your phone, you're forced to acknowledge what you’re doing. It's like a mini speed bump on your road to doom scrolling. Bonus points for the slight annoyance factor.

6. Embrace the Boredom

We’re so used to instant entertainment that the mere thought of boredom sends us into panic mode. But leaning into that boredom can be surprisingly freeing. Give yourself a chance to let your mind wander—sometimes the best ideas come when you’re not glued to a screen.

7. Get to the Core of the Problem

If you’re constantly reaching for your phone, ask yourself why. Is it anxiety? Fear of missing out? A desire to avoid your own thoughts? Reflecting on these deeper reasons can help you realize this might not be how you want to spend your time.

8. Start a Mindfulness Practice

Regular meditation (even just 5-10 minutes a day) is like strength training for your attention span. It can also curb that reflexive need to reach for your phone whenever you sense a gap in your daily routine. Think of it as an antidote to both phone addiction and good ol’ brain rot.

9. Try a Short-Term Detox

If you’re feeling really ambitious (or desperate), try a 12- or 24-hour phone detox. It can help reset your phone habits, especially if you schedule these detoxes regularly. Yes, there are apps that can help enforce this, so you don’t have to rely on superhuman willpower.

10. Consider the Mental and Physical Impact

There’s solid science behind the hazards of excessive phone usage. It’s been linked to increased neck and back pain (up a whopping 500%), insomnia (68% increase), and rates of anxiety and depression (doubling in some studies). Then there’s the issue of a shortened attention span—never fun in the workplace or classroom. If someone tried to sell you a device that practically guaranteed these side effects, you’d probably show them the door. But because it fits in your pocket and shows you cute cat videos, we all just sort of accept it. Let’s not, shall we?

In Conclusion

While our phones can be amazing tools (and let’s be honest, some days we wouldn’t survive without them), they can also be the perfect breeding ground for that oh-so-trendy concept of brain rot. By making your phone just a tad less interesting, creating physical boundaries, and giving your brain some downtime, you can maintain your sanity—and maybe even discover that the best parts of life happen when your phone’s nowhere in sight.