How Running Fights "Brain Rot"—Oxford’s 2024 Word of the Year

If you’ve ever emerged from a three-hour doomscroll session feeling like your brain has turned to mush, congratulations—you’ve experienced "brain rot."

Oxford University Press named "brain rot" the 2024 Word of the Year, and it perfectly captures the mental fog, lack of focus, and cognitive drain that comes from too much screen time. Whether it’s endless TikTok scrolling, binge-watching Netflix, or getting sucked into Twitter debates that definitely weren’t worth it, we all know the feeling.

But here’s the good news: Running might be the perfect cure.

Instead of throwing your phone into the ocean (tempting, we know), scientists say that lacing up your running shoes can actually counteract the cognitive damage caused by excessive screen time. Let’s break it down.

What Exactly Is "Brain Rot"?

"Brain rot" isn’t just a funny phrase—it’s a real thing.

Experts describe it as a decline in cognitive function caused by overstimulation from screens. When you scroll for hours, your brain is constantly bombarded with quick, dopamine-inducing content, but without deeper mental engagement. Over time, this can lead to:

• Decreased focus and attention span (Ever struggle to read a long article without checking your phone?)

• Memory issues (Wait…what was I just doing?)

• Increased mental fatigue (Feeling exhausted, even though you didn’t physically do anything?)

• Higher stress and anxiety levels (Social media overload = mental chaos.)

While digital detoxes and mindfulness apps can help, running might be one of the best, most natural ways to reverse brain rot.

How Running Reverses "Brain Rot"

1. Running Clears Mental Clutter

Ever finish a run and suddenly feel like your mind is sharper? That’s because aerobic exercise helps flush out mental fatigue. Studies show that just 30 minutes of running can improve cognitive flexibility, memory, and problem-solving skills.

Instead of drowning in an endless stream of TikToks, running forces your brain to reconnect with reality—the rhythm of your breath, the sound of your feet hitting the pavement, the world around you.

2. Running Strengthens the Brain Like a Muscle

Running doesn’t just feel good—it literally rewires your brain.

Studies have shown that aerobic exercise:

• Boosts neurogenesis (your brain’s ability to grow new cells)

• Increases gray matter (the part of your brain responsible for processing information)

• Strengthens the prefrontal cortex (which controls decision-making and focus)

Translation? Running makes your brain more resilient to digital overload.

3. Running Produces Dopamine—The Healthy Kind

One of the reasons we scroll endlessly is dopamine addiction—the quick hits of pleasure from likes, comments, and viral videos.

But here’s the catch: Too much screen-induced dopamine can actually make your brain less sensitive to real-life rewards.

Running, on the other hand, naturally increases dopamine levels without overstimulating your brain. That’s why runners often feel:✔️ More motivated✔️ Less stressed✔️ Happier overall

Basically, running rewires your brain for long-term well-being instead of short-term digital gratification.

Running vs. Doomscrolling: Which One Wins?

Let’s compare the effects of running vs. doomscrolling on your brain.

Activity	Immediate Effect	Long-Term Impact
Doomscrolling	Feels rewarding but mentally exhausting	Reduces attention span, increases stress, and worsens memory
Running	Feels challenging but refreshing	Improves cognitive function, sharpens focus, and boosts mental health

Verdict: If you want a healthier, sharper brain, running is the clear winner.

How to Use Running to Combat Brain Rot

If your phone screen has been glued to your face for the last 6 hours, it might be time to hit the pavement. Here’s how to start:

1. Start Small (Even 10 Minutes Helps!)

You don’t need to run a marathon—even a 10-minute jog can boost brain function. Try running a quick loop around your neighborhood before diving back into your screen-filled world.

2. Make Running Your "Screen-Free Zone"

Resist the urge to check your notifications while running. Instead, use it as a mental reset. Try running without music or podcasts to give your brain a real break.

3. Use Running as a Replacement Habit

Instead of reaching for your phone first thing in the morning, try going for a short run or brisk walk. It’s a dopamine boost without the brain rot.

4. Try a Social Media Detox Run

Next time you feel overwhelmed by social media drama, put your phone down and go for a “detox run”. You’ll come back feeling clear-headed instead of mentally drained.

Final Thoughts: Can Running Really Cure "Brain Rot"?

While technology isn’t going anywhere, we have more control over our brains than we think. Running offers a simple, free, and incredibly effective way to combat the cognitive overload of the digital age.

So the next time you feel yourself sinking into a doomscrolling spiral, try this instead:

1. Put your phone down

2. Lace up your running shoes

3. Go for a run

Your brain will thank you.

Ready to fight brain rot? Hit the road, not the refresh button