This Christmas, we couldn’t look away.

The holidays are a time of abundance. Plenty of food, family, friends, festive films, and, as it turns out… phones.

I, for one, am no stranger to 'doom-scrolling'. That is, the act of continuously consuming online content, even when it causes feelings of anxiety, stress, or helplessness. And that pesky little habit seems to pop up even more during the holiday period.

You know exactly what I mean. You're scrolling, and scrolling, and then the minutes turn into an hour, an hour turns into half the day. Endless time off inevitably leads to endless scrolling into an abyss of brain rot. It's a great time.

But it seems I am anything but alone in this self-destructive behaviour (yay?) because, according to Oxford University Press, 'brain rot' is the word of the year, above words like 'demure' and 'romantasy'.

Hacks To Get Your Teen Off Of Their Phone. Article continues after post.

In online culture, 'brain rot' refers to the mental fatigue or decline that comes from the over-consumption of mind-numbing, repetitive, or trivial content. And as someone who is chronically online, I can say the effects of long-term doom-scrolling are very real.

While it may seem fun at the time, at the end of the day (literally)… it is not. Brain rot can have negative effects on your focus, productivity, and overall well-being. You might feel drained, disconnected, or even more anxious after spending hours scrolling through content that doesn't offer — let's be honest — much value at all.

As ironic as this will be for anyone who knows me in real-life (I am a chronic Instagram user), here are five little tips to combat brain rot this holiday season… from one internet addict to another.

App limits.

Set app limits! Do it! Image: Getty.

While we have all probably heard about setting up time limits for apps and decided to ignore the advice (at least, I have), there's no doubt that it works.

And it's all so easy. There's an in-built setting in your phone that allows you to set time limits on certain apps. We all have one or two apps that can sometimes completely consume our lives.

My vice is Instagram. And I am deeply ashamed to admit how many hours a day I spend scrolling on it. It's bad. Like, really bad.

Rather than taking your beloved apps away cold turkey (I have tried and failed many a time) it can be beneficial to start adding constraints to how long we use them for. Start off with some light boundaries and then, once you're used to it, put some strict controls on your time.

Activities to reset.

Put the phone down and grab a book. Image: Getty.

After hours of scrolling, you need a digital detox — trust me, your brain will thank you. This is one tip I can actually vouch for because it's one that I… well, actually do.

Try stepping away from the screen and engage in a quick, refreshing activity to hit the reset button. Whether it's reading a book or doing a puzzle, using your brain for something more stimulating is the perfect antidote to hours of scrolling.

When I'm feeling extra adventurous, I try to dive into a creative hobby that will occupy my brain for a few hours. Grab a sketchbook, start doodling, or try your hand at knitting or embroidery. I've even taken up jewellery making! These activities not only break the monotony of the doom-scroll, but also give you a chance to unleash your inner artist (or problem solver).

The world beyond our screens is still full of wonders — embrace it.

No phones in bed.

Don't lie. We all do it. Image: Getty.

I'm not going to lie, I wake up and my first call of action is to check my phone.

If you're guilty of checking your phone the moment your eyes open and the second before you close them, it's time to implement the No Phones in Bed rule.

The mornings and evenings are prime time for a little brain detox, and nothing screams 'mental reset' like starting or ending your day without that glowing screen. Imagine waking up and actually having a moment to yourself — no immediate flood of emails, social media updates, or endless notifications. Instead, you could stretch, enjoy a cup of tea, or maybe just stare out the window and think about… absolutely nothing. Blissful, right?

And at night? Here's a real challenge for you (and me, sadly). Try keeping the phone out of the bedroom entirely (or at least away from your pillow). No more doom-scrolling until you fall asleep (though I know how dangerously comforting it feels in the moment) — just good old-fashioned relaxation. Light a candle, read a book, or maybe talk to the person next to you (remember them?).

Have a chat.

Remember real people? Image: Getty.

When my brain inevitably feels like it's turning to mush from too much screen time, it means it's time to swap those pixels for some real-life interaction. How about a good ol' chat with someone in person? I'll grab a family member, a roommate, or even my sister's dog (they're great listeners) and just talk. You'd be surprised how much a simple conversation can clear the mental fog. Ask them about their day, tell them about the latest weird thing you found online (don't worry, they'll love it), or just reminisce about the good old days. It's an instant mental reset and, bonus, you might even get a few laughs in.

Get outdoors.

Greenery is good for me! Image: Getty.

If your screen time has hit unhealthy levels and you're starting to feel like a human battery on low power, that might be a sign to hit pause and take a breather outside. No, really — just step out the door.

Fresh air is like a mental reset button. Whether it's a quick walk around the block or just sitting in the sun (preferably with a coffee or snack in hand), nature has a magical way of recharging my brain and giving it the reset it desperately needs. Bonus points if I can find a patch of grass to sit on and just stare at the sky like a carefree kid again — it works wonders.

That tree you've walked past a thousand times? It's suddenly a lot more interesting when you're not scrolling through TikTok. So, take a break from the digital world and treat yourself to some good old-fashioned sunshine.

Feature image: Netflix.