"Brain rot", also referred to as "thoi nao", describes the negative impacts of excessive exposure to social media and low-quality online content, leading to decreased intelligence and reduced concentration.

Doctor Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital in TP HCM, explains that constantly scrolling through videos can accustom the brain to rapid stimuli. This makes it difficult to maintain concentration and impairs the ability to receive and retain information.

Doctor Tien outlines several strategies to help the brain overcome brain rot.

Learning a musical instrument

Learning an instrument, such as piano or guitar, requires the brain to process multiple pieces of information simultaneously. This includes memorizing notes or chords, tracking rhythm, listening to sounds, and coordinating finger movements.

This sustained engagement compels the brain to maintain focus for an extended period, unlike the constant switching of stimuli experienced with short videos. For children and young adults, practicing a musical instrument also helps develop attention control, memory, and language processing abilities.

Individuals should dedicate about 15-30 minutes daily to practicing music, rather than using their phones, to enhance brain health.

Exercise

Physical activity benefits brain function. Exercise increases blood flow to the brain and prompts the body to release substances that support neurological health.

Adults should dedicate 20-30 minutes to activities like walking, jogging, or cycling, stepping away from computer and phone screens. This period allows the brain to focus on the physical activity.

Handicrafts

Activities such as knitting, embroidery, coloring, model making, flower arranging, woodworking, or crafting a decorative item all demand step-by-step execution and high concentration. Handicrafts offer a way to reduce screen time and provide relaxation. They serve as a suitable alternative to passive online browsing.

Reading physical books

Reading requires the brain to continuously memorize, reason, learn, and maintain focus, which supports cognitive abilities and memory. A daily reading habit of about 15-20 minutes, or 10-20 pages depending on speed, can help the brain relax and reduce stress.

For children, regular reading also contributes to vocabulary development, learning, and memory. To sustain this habit, choose appropriate books and dedicate a fixed time daily, rather than setting overly ambitious goals initially.

Reading physical books can aid relaxation and benefit the nervous system and brain. Photo: Ngoc Long

Doctor Tien advises individuals to adopt a mindful approach to phone and social media use, avoiding short, repetitive videos. It is important to prioritize rest, relaxation, and adequate sleep to allow the brain to regenerate energy. A diet rich in essential nutrients is also crucial for brain health. Additionally, natural extracts like blueberry and ginkgo biloba can be supplemented to help neutralize free radicals, improve cerebral blood flow, and support neurological function, enhancing memory and concentration.

Dinh Dieu