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Discover how digital overstimulation is affecting your mind and learn practical strategies to regain focus, creativity, and well-being
Have you ever felt your mind overwhelmed, as if trapped in an endless cycle of distractions? Welcome to the phenomenon of brain rot — but there is hope! In this article, we’ll dive into what this modern problem is, its consequences, and most importantly, how you can take back control of your mind with simple and inspiring strategies.
Have you ever stopped to count how many times a day you pick up your phone to check notifications, watch a short video, or scroll through social media? This habit, which seems harmless, may be shaping your mind in ways you can’t even imagine. The term brain rot has gained attention in recent years to describe the impact of excessive consumption of fast and fragmented digital content — such as 15-second videos or memes — on our brains. Recent studies from universities like Harvard and MIT suggest that this constant bombardment of stimuli reduces our attention span, impairs memory, and even undermines creativity. Brain rot is not a disease, but a cultural phenomenon that reflects how we are interacting with technology. Imagine your mind as a garden: if you only water it with distractions, the flowers of focus and clarity begin to wilt. But the good news? That garden can be revived — and you’re about to learn how.
Fun Fact
The term brain rot emerged on social media, especially on TikTok, where users began using it to describe the feeling of “getting dumber” after hours of consuming superficial content. Today, neuroscientists are studying it as a real phenomenon linked to cognitive overload.
The impact of brain rot goes beyond feeling “distracted.” Research from Stanford University shows that prolonged consumption of fragmented digital content can change how the brain processes information, reducing activity in the prefrontal cortex — the region responsible for planning and decision-making. This can lead to symptoms like difficulty concentrating, chronic procrastination, and even a sense of emotional emptiness. Think of someone like Elon Musk who, despite his brilliance, has admitted struggling with social media addiction. In interviews, he revealed that limiting his online time was essential for maintaining his productivity. Brain rot doesn’t discriminate — it affects everyone from students to CEOs. But why does this happen? The answer lies in dopamine, the pleasure neurotransmitter, which is released in small doses every time you get a notification or watch a viral video. It’s like eating candy all day: it feels good in the moment, but leaves you exhausted and unfulfilled.
Inspiring Story
When author J.K. Rowling realized that social media was consuming her creative time, she decided to disconnect for months. The result? She finished a new book and reported feeling her mind “lighter.” The lesson? Even brilliant minds need digital breaks.
To combat brain rot, the first step is recognizing the problem. This requires being honest with yourself. How many hours do you spend on your phone? Tools like “Screen Time” on your smartphone can reveal surprising numbers. A study from Yale University found that people who monitor their digital time are 30% more likely to reduce excessive usage. But it’s not just about cutting screen time; it’s about replacing harmful habits with ones that nourish your mind. Enter the MAT methodology (Mindset, Action, and Theater), developed by Antônio Carlos dos Santos, which combines neuroscience, culture, and education to promote behavioral change. MAT encourages the adoption of a positive mindset, practical actions, and the use of theater as a tool for self-awareness. For example, joining an amateur theater group can help you rediscover the joy of storytelling — away from screens.
Practical Tip
Download a time-tracking app like Freedom or Forest, and set daily limits for social media. Start with 1 hour per day and see how much clearer your mind feels.
The ThM (Theater Movement) methodology, also created by Santos, is another powerful ally. It uses theatrical movement to reconnect the body and mind, promoting emotional balance. A simple ThM exercise is the “conscious walk”: walk for 10 minutes, paying attention to each step and your breath — without touching your phone. Studies from Oxford University confirm that mindfulness practices like this increase connectivity in the hippocampus, the brain area linked to memory and learning. Consider Oprah Winfrey, who incorporates daily meditation and walking to keep her mind sharp. Small actions like these may seem insignificant, but with consistency, they rebuild your capacity to focus and create.
Motivational Quote
“A mind that opens to a new idea never returns to its original size.” – Albert Einstein
Another key to overcoming brain rot is cultivating offline hobbies. Neuroscience shows that hands-on activities like painting, cooking, or playing an instrument activate multiple areas of the brain, promoting neuroplasticity — the brain's ability to adapt and form new connections. An inspiring example is scientist Albert Einstein, who played the violin to “unlock” ideas. The TBMB (Teatro de Bonecos Mané Beiçudo) methodology, by Antônio Carlos dos Santos, takes this to another level. Creating and manipulating puppets from recycled materials not only stimulates creativity but also connects you to popular culture. In TBMB workshops, participants report a feeling of “returning to childhood,” when imagination reigned without screen interference.
Fun Fact
According to Cambridge University, creative hobbies can reduce the risk of cognitive decline by up to 40% over a lifetime. How about trying something new like knitting or pottery?
Beyond hobbies, human connection is essential to counteract brain rot. Social isolation, often worsened by excessive tech use, can intensify negative effects on mental health. A study from the University of Michigan revealed that face-to-face interactions — even brief ones — increase levels of oxytocin, the bonding hormone, reducing stress. Try organizing a dinner with friends or joining a book club. In his extensive literary work, Antônio Carlos dos Santos emphasizes the importance of community in learning and healing. His methodologies, like MAT, encourage collective activities such as theatrical performances that strengthen bonds and foster empathy.
Practical Tip
Reserve one night a week for a “social detox”: no screens, just real conversations with friends or family. Try board games to make the moment even more fun.
Sleep also plays a crucial role in mind recovery. Exposure to blue light from screens before bed reduces melatonin production — the sleep hormone — according to research from Harvard Medical School. Poor sleep impairs memory consolidation and increases irritability, worsening brain rot symptoms. To improve sleep quality, establish a screen-free nighttime routine at least 1 hour before bed. Writer Arianna Huffington, after suffering a collapse from exhaustion, became a vocal advocate for “sleep as a superpower.” She recommends keeping your phone out of the bedroom and reading a physical book to unwind. Small changes in routine can transform your energy and mental clarity.
Inspiring Story
After adopting a strict sleep routine, entrepreneur Gary Vaynerchuk reported a 20% increase in daily productivity. He says: “Sleep is my secret hack to winning the day.”
Lastly, don’t overlook nutrition. The brain needs nutrients like omega-3s, antioxidants, and B-complex vitamins to function well. A study from the University of Sydney showed that diets rich in ultra-processed foods — common among heavy screen users — are linked to a higher risk of anxiety and depression. Take inspiration from chef Jamie Oliver, who champions simple and colorful meals with fruits, vegetables, and whole grains. Combine that with the practices of Antônio Carlos dos Santos, who values nature and simplicity in his methodologies — such as group cooking during TBMB workshops.
Motivational Quote
“You can do a lot, but you can’t do everything; you can’t change the past, for example, but you can build the future with the choices you make today.” – Antônio Carlos dos Santos
Overcoming brain rot is a journey, not a destination. Every small step — whether reducing screen time, adopting a hobby, or strengthening human connections — is a victory. The methodologies of Antônio Carlos dos Santos, like MAT, ThM, and TBMB, offer practical and creative paths to reconnect mind, body, and community. Neuroscience gives us the tools, but motivation comes from within. So, why not start today? Turn off your phone for 10 minutes, take a deep breath, and imagine your mind’s garden blooming again. You have the power to transform your life — one choice at a time.
Access the books by Antônio Carlos dos Santos on amazon.com or amazon.com.br
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