In case you missed it, the 2024 word was “brain rot.”

Since 2004, the Oxford English Dictionary has chosen a “word of the year.” This word conveys a summary point of that particular span of time. It is typically a word that has gained more usage during that time period as well.

The definition of brain rot is a “supposed deterioration of a person’s mental or intellectual state, especially viewed as a result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging.”

Unfortunately, brain rot does accurately describe a significant portion of the daily experience of many people nowadays. This is also often related to “doomscrolling,” mindlessly scrolling without control, especially related to news consumption. Anyone who has a smartphone can probably describe the feeling of starting to look at something on your device and how, before long, one ends up spending much more time staring at the screen than anticipated. More and more people are coming to realize that the rectangular black screen in our pockets can easily become the center of one’s universe.

Oxford Dictionary also noted, “Our experts noticed that ‘brain rot’ gained new prominence this year as a term used to capture concerns about the impact of consuming excessive amounts of low-quality online content, especially on social media. The term increased in usage frequency by 230% between 2023 and 2024.”

While there are positive effects brought about by the rise of the smartphone, including connection and the consumption of quality news and content, we humans must maintain prudent use over such devices.

The Oxford Dictionary continues its description of brain rot by noting that it “is used to describe both the cause and effect of this, referring to low-quality, low-value content found on social media and the internet, as well as the subsequent negative impact that consuming this type of content is perceived to have on an individual or society.”

We have known for a while that certain platforms and apps are created to be addictive. Advanced algorithms instantaneously provide our feed with the content that it knows we enjoy the most. This keeps us scrolling.

Brain rot importantly conveys consumption of content that is not challenging intellectually and not meaningful for one’s life’s purpose. Ultimately, brain rot is the result of not being intentional about how we spend our time and not knowing how to best use our time.

So how can we keep brain rot at bay?

Set practical routines that will serve as guardrails for screen usage. You may be inclined to use these tips as Lent approaches or is underway, but they are helpful all year.

First, we can set timers on specific apps that we know we use too much. These timers can be found in the settings on your smartphone. The app will give you a reminder when your time is close to being achieved for that given day. Then it will lock you out of the app until the following day. This is a simple and practical way to still feel connected and still use technology, while not allowing it to control your time.

Second, we can make a decision to not use screens as soon as we wake up in the morning and to refrain from using them directly before bed. The early-morning and late-night hours are typically the only time frame that is “ours.” However, countless Americans use their phones as their alarms. Their phone rings to wake them, and then they simply start scrolling through the latest news or social-media buzz. Then, before bed, many scroll until their eyes close.

A simple swap: Make a rule to not look at your phone until you are ready to leave the house in the morning or in the last hour before you go to bed. These commitments can become easy ways to avoid mindless screen time and flee from brain rot, not to mention you will likely get better rest.

Finally, and most importantly, instead of living attached to our phones, we should spend more time with the people God has placed in our lives and in quality off-screen pursuits, including prayer, each day. The time not scrolling on our devices can be used to better our relationship with others and the God of the universe, who desperately desires a relationship with us.

Statistically speaking, if you give God 1% of your day, that means you spend 14 minutes in intimate prayer with the Almighty. As followers of Christ, we would hope that we could give more than 1%; but if we are currently not there yet, this is the place to start. How about 15 minutes of uninterrupted silent prayer tomorrow? Doing so will elevate our souls and allow us to best see how we should live our lives in a relational manner.

Prayer: the best way to avoid brain rot.