The human brain is a complex and capable organ. We put it through many troubling exercises, which might include thinking about work, play, what we have to do, what we can't get to, and, probably, even thinking about thinking. T. Alexander Puutio, Ph.D., a teacher at Harvard and Columbia, shared with Psychology Today five habits that are making us dumber every day.
One of the first rules of problem-solving is understanding what's causing the problem. Only then can we uncover the proper solutions. "Brain rot" can be linked to five common offenders that prevent us from reaching our fullest potential.
A woman deprived of her sleep.Image via Canva - Photo by Prostock-studio
5 major mental mistakes we make and the uncommon solutions:
1. Sleep deprivation
Getting enough sleep is extremely important for our health. Having a good night's sleep tonight has direct effects on your cognitive abilities tomorrow—and even decades later. The National Heart, Lung, and Blood Institute reported on a study in 2024 that found adults in their '30s and '40s who had trouble sleeping showed poorer cognitive performance even a decade later. This decline wasn't just from poor sleep quality but also the duration of poor sleep. "Skip it, and you degrade performance in measurable ways where our executive function dulls and our decision-making falters," said Puutio. "Other research shows that even modest nightly sleep restriction impairs attention, working memory, mood, and judgment."
Solution: Take time to be bored
The brain can restore itself in a 'default state,' according to Ashok Seshadri, M.D. of Mayo Clinic Health System. This is the normal way of recuperation, where we can internally reflect and encourage imagination. When the brain is extremely focused and performing an intense activity, it consumes large amounts of energy. The constant stimulation can be extremely hard on our nervous system. Taken in small doses, boredom is a helpful counterbalance to the highly stimulating and intense technological lives we live today. PsyPost shared on the benefits of finding moments for boredom, saying, "We need to embrace the pause. It is a space where creativity can prosper, emotions can be regulated, and the nervous system can reset."
2. A fixed idea on how smart we are
It's sometimes easy to get lost in an idea that we are only a certain level of smart. Even though we may learn new things, we think we have a limited bandwidth. Puutio writes, "By far the most performance-reducing habit is treating the brain as if it’s a fixed fixture. Psychologists call this the entity theory of intelligence, which is simply the belief that ability is innate and unchangeable." We have a lifetime of learning behind us that suggests these thoughts just aren't true.
Solution: The frustration zone
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Proving this "fixed intelligence" idea wrong can be as simple as basic puzzle solving. The brain can reorganize and strengthen connections in response to hard tasks. Stepping just a little bit out of your intellectual comfort zone can have dramatic, positive effects. Occupational Therapist Sarah Bence wrote for Verywell Health, "Long-term brain-training activities can improve your working memory, verbal memory, and global functioning. Challenging yourself to try new activities can also improve brain functioning through a process called neuroplasticity."
Science Direct published a study in July of 2025 about neuroplastic brain breakthroughs. It found that, "A deeper understanding of neuroplasticity—encompassing synaptic, structural, and functional adaptations—has dramatically expanded therapeutic possibilities." And that, "... neuroplasticity-based interventions offer unprecedented opportunities for recovery, learning, and even cognitive enhancement..."
3. Our brains are lacking structure
You might have heard the term scatterbrained. Merriam-Webster dictionary defines it as, "Having or showing a forgetful, disorganized, or unfocused mind." The brain prefers and flourishes doing the exact opposite of this. Puutio writes, "Our brains thrive on structure, purpose, and deadlines. Without them, we drift unfocused, sabotaging any spark of creativity we hoped to ignite." He continues, "... even the most brilliant thinkers need disciplined structure to function at full capacity."
Solution: Engaged in "single tasking"
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It is a common belief that multitasking is not only an important ability but a true sign of intelligence. However, your brain cannot engage two cognitive tasks at once. It shifts focus back and forth between the two subjects. Carlos Alós-Ferrer, Ph.D., shared in Psychology Today that many modern techniques center around concentrating on one task at a time. Multitaskers are way less productive. A 2024 study in the National Library of Medicine found significant cognitive costs when people were task-switching. Tackling one obstacle at a time optimizes human performance and leads to improved cognitive function.
4. Filling our brains with low-grade distractions
Puutio writes, "It's the mental equivalent of leaving candy on your desk when you're on a diet." He continues, "Place it in a steady drip of bad inputs, gossip, outrage, and low-grade distraction, and it will inevitably adapt downward." Your brain is adaptive and will shift toward exactly where you send it. Scrolling through unhealthy images and engaging with toxic trolls on the Internet will inevitably cause you problems. Stimulating your mind with images just because you can, or you're feeling lazy, can be a real energy drain.
Solution: Take a thought walk
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Mindful walking has important, positive effects on the brain. One specific technique can be establishing a rhythmic stride. A study in 2021 in the National Library of Medicine found that establishing a consistent pace supported short and long-term cognitive benefits. Participants in the study showed improvements in inhibitory control, selective attention, and overall executive function. Science Daily reported a 2023 study on walking that found regular walks strengthened the connections "in and between" brain networks. Taking a "thought walk" has also been shown to slow the onset of Alzheimer's disease in older adults.
5. Alcohol
If you've had more than a few glasses of alcohol, you know exactly how it can change your thought patterns. Heavy drinking causes literal damage to the brain. Alzheimer's disease is 41% more common in heavy drinkers, according to an autopsy-based study referenced by Puutio in his aforementioned Psychology Today article. Heavy drinkers were shown to have significantly higher odds of developing vascular brain lesions (as much as 133% higher probability). "Alcohol is perhaps the most obvious form of self-sabotage," said Puutio. "[People] consuming eight or more alcoholic drinks per week is linked to clear markers of brain injury."
Solution: Have a mocktail instead
The habit of not drinking has been a growing trend since the pandemic. A 2025 Gallup Poll shared by NPR found that only 50% of Americans aged 18 to 34 say they drink alcohol. And, 66% believe drinking even in moderation has harmful effects. According to the World Health Organization, scientists believe 'any' amount of alcohol can increase the risk of cancer, lead to depression and anxiety, and show negative effects on general health.
According to a story in the Houston Chronicle, restaurant franchises like Taco Bell are implementing a mocktail menu. The company hopes to boost its beverage sales to five billion dollars by the year 2030 by offering energy drinks and agua frescas of strawberry passion fruit, dragon fruit, berry, and mango peach. Business Insider reported that traditional bars will have to serve non alcoholic options to remain competitive. With more people consuming fewer alcoholic drinks or stopping completely, restaurants looking to maintain sales margins will have to adapt.
Artist's rendering of a brain overlaid a woman's head.Image via Canva - Photo by geralt
The brain is a very complex organ that requires attention and positive habits to maintain healthy function. Many of the diseases that afflict the brain as we get older can be avoided or more successfully navigated through positive actions today. Every person has their own experiences when it comes to mental health and brain function, but the professionals seem to agree: treat yourself well or face the consequences.
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The obituary paints a comic, if bleak, picture. 
A Facebook post about the obituary.
Why do some folks use social media but don't engage?
Psychologist says people who never comment on social media share these 5 positive traits
For over 20 years, social media has developed into a staple in many people’s day-to-day lives. Whether it’s to keep in communication with friends and family, following the thoughts of celebrities, or watching cat videos while sipping your morning coffee, there seem to be two types of social media users: commenters and lurkers.
The term “lurker” sounds equally mysterious and insidious, with some social media users writing them off as non-participants at best or voyeurs at worst. However, mindfulness expert Lachlan Brown believes these non-commenters have some very psychologically positive and healthy traits. Let’s take a look at how each one of these traits could be beneficial and see how fruitful lurking might be even though it can drive content creators crazy.
1. Cautious about vulnerability
Consciously or not, making a post online or commenting on one puts you and your words out there. It’s a statement that everyone can see, even if it’s as simple as clicking “like.” Doing so opens yourself up to judgment, with all the good, bad, and potential misinterpretation that comes with it. Non-commenters would rather not open themselves up to that.
These silent users are connected to a concept of self-protection by simply not engaging. By just scrolling past posts or just reading/watching them without commentary, they’re preventing themselves from any downsides of sharing an opinion such as rejection, misunderstanding, or embarrassment. They also have more control on how much of themselves they’re willing to reveal to the general public, and tend to be more open face-to-face or during one-on-one/one-on-few private chats or DMs. This can be seen as a healthy boundary and prevents unnecessary exposure.
Considering many comment sections, especially involving political topics, are meant to stir negative emotional responses to increase engagement, being extra mindful about where, when, and what you comment might not be a bad idea. They might not even take the engagement bait at all. Or if they see a friend of theirs post something vulnerable, they feel more motivated to engage with them personally one-on-one rather than use social media to publicly check in on them.
2. Analytical and reflective mindset
How many times have you gone onto Reddit, YouTube, or any other site and just skimmed past comments that are just different versions of “yes, and,” “no, but,” or “yes, but”? Or the ever insightful, formerly popular comment “First!” in a thread? These silent browsers lean against adding to such noise unless they have some valid and thoughtful contribution (if they bother to comment period).
These non-posters are likely wired on reflective thinking rather than their initial intuition. Not to say that all those who comment aren’t thoughtful, but many tend to react quickly and comment based on their initial feelings rather than absorbing the information, thinking it over, researching or testing their belief, and then posting it. For "lurkers," it could by their very nature to just do all of that and not post it at all, or share their thoughts and findings privately with a friend. All in all, it’s a preference of substance over speed.
3. High sense of self-awareness
Carried over from the first two listed traits, these silent social media users incorporate their concern over their vulnerability and their reflective mindset into digital self-awareness. They know what triggers responses out of them and what causes them to engage in impulsive behavior. It could be that they have engaged with a troll in the past and felt foolish. Or that they just felt sad after a post or got into an unnecessary argument that impacted them offline. By knowing themselves and seeing what’s being discussed, they choose to weigh their words carefully or just not participate at all. It’s a form of self-preservation through restraint.
4. Prefer to observe rather than perform
Some folks treat social media as information, entertainment, or a mix of both, and commenting can feel like they’re yelling at the TV, clapping alone in a movie theater when the credits roll, or yelling “That’s not true!” to a news anchor that will never hear them. But contrary to that, social media is a place where those yells, claps, and accusations can be seen and get a response. By its design, social media is considered by experts and the media as performative, regardless of whether it is positive or negative. Taking all of the previously mentioned traits into account, one can see why they would prefer to “observe the play” rather than get up on the stage of Facebook or X.
On top of that, these non-commenters could be using social media differently than those who choose to fully engage with it. Using this type of navigation, there may be nothing for them to comment about. Some commenters are even vying for this for their mental health. There are articles about how to better curate your social media feeds and manipulate algorithms to create a better social media experience to avoid unnecessary conflict or mentally tiring debate.
If you go on a blocking spree on all of your accounts and just follow the posters that boost you, it could turn your social media into a nice part of your routine as you mainly engage with others face-to-face or privately. In terms of commenting, if your curated Instagram is just following cute dogs and all you have to offer for a comment is “cute dog,” you might just enjoy the picture and then move on with your day rather than join in the noise. These non-commenters aren’t in the show and they’re fine with it.
5. Less motivated by social validation
The last trait that Brown showcases is that social media users who browse without posting tend to be independent from external validation, at least online. Social media is built to grow through feedback loops such as awarding likes, shares, and reposts of your content along with notifications letting you know that a new person follows you or wants to connect. This can lead many people to connect their activity on social media with their sense of self worth, especially with adolescents who are still figuring out their place in the world and have still-developing brains.
Engaging in social media via likes, shares, comments, and posts rewards our brains by having them release dopamine, which makes us feel good and can easily become addictive. For whatever reason, non-commenters don’t rely on social media as a means to gauge their social capital or self worth. This doesn’t make them better than those who do. While some non-commenters could have healthier ways to boost their self worth or release dopamine into their systems, many get that validation from equally unhealthy sources offline. That said, many non-commenters’ silence could be a display of independence and self confidence.
Whether you frequently comment online or don’t, it’s good to understand why you do or don’t. Analyzing your habits can help you determine whether your online engagement is healthy, or needs to be tweaked. With that information, you can then create a healthy social media experience that works for you.