BRAIN ROT Yes, it’s a thing. And yes, you can do something about it.

Brain rot: “The supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging. Also: something characterized as likely to lead to such deterioration.”

If you have a tween or teen in the house, you’ve probably heard the word brain rot. The term has grown so much in popularity that it was named the 2024 Word of the Year by Oxford University Press.

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But – is it real?

Are we really rotting our brains when we watch too many TikToks? We turn to Dr. Jennifer Katzenstein, the Director of Psychology, Neuropsychology and Social Work, and Co-Director of the Center for Behavioral Health at Johns Hopkins All Children’s Hospital, to find out.

As a pediatric psychologist, how would you define brain rot?

Dr. Jennifer Katzenstein: One definition of brain rot could describe how children’s brains become less adept at problem-solving or critical thinking when they consume unchallenging, fast-paced content, such as social media platforms, on their electronic devices.

This kind of overstimulation activates the brain’s reward system, but doesn’t necessarily strengthen brain areas associated with executive functioning, creativity, or focus, which are needed for academic work and day-to-day functioning. Over time, this may dull cognitive skills and reduce motivation to engage in enriching real-world activities, although the research on this is mixed.

What impact does consuming unchallenging content like TikTok videos have on a child’s/teen’s brain?

Dr. Jennifer Katzenstein: Fast-paced, “passively consumed” content trains children’s brains to expect constant, easy-to-access entertainment, making them less tolerant of activities that require effort or patience, such as reading or learning a new skill, which is typically what is taught in the school environment.

This shift can lead to shorter attention spans, reduced problem-solving abilities and a preference for instant gratification.

Parents should encourage children to engage in activities that require sustained attention and creativity, such as reading, outdoor play or puzzles, and prioritizing apps that may have higher-level problem-solving.

Are social media platforms and gaming impacting our attention spans?

Dr. Jennifer Katzenstein: Yes, there’s evidence that the constant exposure to information from social media and gaming trains the brain to expect rapid rewards, reducing its ability to focus on slower, more complex tasks.

There is some research to suggest that more time on electronic devices is correlated with more inattention and distractibility. Studies suggest that heavy users of social media or gaming have diminished attention spans and may struggle with sustained focus, deep reading or delayed gratification.

Is there a safe limit on the amount of social media content children and teens should consume daily?

Dr. Jennifer Katzenstein: The American Academy of Pediatrics recommends no more than 1-2 hours of recreational screen time daily for children and teens, with a goal maximum of 8 hours per week. Beyond this limit, social media can interfere with sleep, physical activity, obesity and mental health.

Importantly, parents should monitor content to ensure it is age-appropriate and aligns with family values.

Parents should have access to all apps on the phone/device, understand all apps and regularly review content on all apps, as well as follow their child on all platforms… [as can] additional trusted adults as well.

Is social media addiction a real thing?

Dr. Jennifer Katzenstein: Yes, social media addiction is a recognized phenomenon. Platforms are designed to keep users engaged through algorithms that prioritize engaging, dopamine-triggering content, such as likes, comments and endless scrolling. Over time, this overstimulation rewires the brain’s reward system, potentially creating dependency.

People may feel compelled to check their phones compulsively and experience withdrawal symptoms when unable to access social media. As parents, we may even notice ourselves doing this. This is something to watch closely with our children, especially if they become more irritable when they don’t have their device or anxiously await its return.

How can I help break my child/teen’s addiction to their phones and games?

Dr. Jennifer Katzenstein: Breaking these habits requires a structured, empathetic approach, almost like a “digital diet”:

• Set clear boundaries: Establish time limits for gaming and phone use.
• Introduce alternatives: Offer engaging offline activities like sports, hobbies or family outings.
• Create tech-free zones: Keep bedrooms, mealtimes and family gatherings screen-free.
• Model healthy behavior: Parents should reduce their screen time to set an example.
• Gradually reduce usage: Sudden restrictions can lead to resistance; instead, gradually taper screen time while increasing offline engagement.
• Seek professional help: If the addiction persists, consider consulting a therapist who specializes in behavioral issues or technology use.

Are video games like Fortnite and Roblox harmful? Is there a safe zone for how much time my child should be playing these games, if at all?

Dr. Jennifer Katzenstein: Games like Fortnite and Roblox aren’t inherently harmful but can become problematic depending on how they’re used and how often they are used. They are designed to be addictive, with features like social interaction, in-game rewards and immersive environments.

They also open up children to have more contact with individuals who could potentially take advantage of them or be unsafe in some way. The elements of these apps can overstimulate children and lead to excessive gaming, poor sleep and less time for physical and social activities, and require close parental monitoring.

Do you have an opinion on the right age to give a child access to a phone and social media?

Dr. Jennifer Katzenstein: Children under 13 should not have access to social media, as most platforms have age restrictions for privacy and safety reasons.

For smartphones, readiness depends on the child’s development and maturity, ability to follow rules and the need for a phone (e.g., for safety or communication). Parenting strategies, as above, are also necessary to ensure safe use.

A basic phone for calls/texts may be appropriate around ages 10-12, while smartphones with monitored internet and social media access can be introduced around 13-14. Parents should use parental controls and maintain open communication about online safety, privacy and healthy usage habits.

A “safe zone” is generally 1-2 hours of screen time for entertainment per day, as recommended by the American Academy of Pediatrics, with breaks every 30 minutes to avoid excessive immersion. Truly, the goal is no more than 8 hours per week.

Parents should co-play or discuss games with their children to ensure they are age-appropriate and balanced with other activities and know and understand every app on their electronic devices

Anything else to add?

Dr. Jennifer Katzenstein: Digital media isn’t all bad – it can provide educational value, social connection, education and entertainment when used responsibly. Parents and educators should focus on teaching their children media literacy to critically assess content and balance screen time with other enriching activities.

Early habits shape long-term behaviors, so starting young with screen-time boundaries and fostering open conversations is key to raising digitally responsible children.

iStock-523721567 | Originally published in the January 2025 issue of Tampa Bay Parenting Magazine.