'I grew up being called the smart girl. No one warned me what could happen next.'

I used to devour books like they were going extinct. Now I can't remember why I walked into a room.

I thrived on being the smart girl — the one who actually enjoyed history essays and unpacking an author's thematic choices in English. I'd max out my library card on every visit, happily wishing goodnight to my mum before turning the lamp back on and reading under the covers.

I yearned to know as much about the world as I could; to soak up all the stories, past, present and fictional.

There's no standout lightbulb moment where I went, 'Aha, I'm getting dumber'. It's been a slow, insidious decline that I barely noticed until it was too late.

Now? I struggle to remember what I did on the weekend when someone asks.

Listen to Mamamia Out Loud discuss brain rot and how to reverse it. Post continues below.

The symptoms are everywhere: scrolling more than reading. Struggling to get through movies without picking up my phone. Choosing TV shows with fewer episodes because my attention span can't handle commitment. Reaching for TikTok the moment I have free time, like a reflex I can't control.

Meanwhile, I know I want new hobbies to try, new skills to master. Yet I still reach for my phone time and time again, like I'm trapped in some digital Groundhog Day.

It's maddening. And I know I'm not alone.

Writer Kylee explored this exact feeling in a recent Substack piece, unrot your brain unpacking how she found herself experiencing what she describes as post-grad decay.

"It's like the muscle that once made me feel powerful is rotting atrophying," she wrote.

For months, I've been mourning that part of myself — the curious, engaged version who felt dormant, waiting to be brought back to life.

Today, my screen time is higher than I'd like to admit. I'm sure you can relate.

But here's the thing: imagine if we reclaimed those hours, or even just one or two of them, to unrot our brains. To resurrect that knowledge-loving machine that's been gathering dust.

The modern dilemma is real: we need our phones for work, for connection, for navigating basic life. We can't just throw them in a drawer and pretend it's 1995. But we can be more intentional about how we use them.

Because we owe it to the curious kids we used to be to try.

Baby me used to love learning and writing. My friend and I even created our own magazine, just for fun. Image: Supplied.

How to unrot your brain.

There's actual science behind this brain fog we're all experiencing.

Researchers say brain rot says it appears to be "exacerbated by excessive screen time or overexposure to frivolous online content, ultimately leading to diminishing cognitive function."

The antidote?

"Controlling screen time, curating digital content and engaging in non-digital activities."

Sounds simple enough. Here's how to actually do it:

Start with micro-commitments.

Don't try to overhaul your entire life overnight. Pick one tiny change and stick to it for a week: read for 10 minutes before bed, put your phone in another room during dinner, take the stairs without checking Instagram.

Small wins build lasting change.

Try a tech-free hour.

I know, I know, you saw this one coming. But hear me out: start small. One hour without digital stimulation. No phones, laptops or TVs.

I find putting my phone in another room and taking off my smartwatch to avoid notifications helps. I'll still get the phantom itch to grab it every now and then, but I'm getting better… slowly.

Try it for your meals. Focus on cooking and eat in silence — actually listen to your body. I've actually found it's easier than you might think and it teaches you to be more in tune with how your body is feeling.

It's easiest if you have company. I've been trying to avoid checking my phone when with loved ones. Instead, I'm leaning into card games (we love Uno in this house) and attentive conversation. You come away from the interaction feeling so much more fulfilled.

Sit with your thoughts. Journal. Read. Within days, these simple acts have helped me feel more present and grounded.

Watch: ICYMI, There's a way to break your phone addiction. Post continues below.

Audit your feeds.

Be ruthless about the content you're consuming. Light entertainment has its place, but ask yourself: do the accounts you follow most inspire you, educate you, or make you feel good about yourself?

If the answer is no, then maybe the content you're consuming is hurting more than helping.

Your future self will thank you. I know mine has.

Get outside! Image: Mamamia.

Practice single-tasking.

We've trained ourselves into "continuous partial attention" as Jessie Stephens recently wrote about — never giving anything our full focus. Break this habit by doing one thing at a time.

Watch TV without scrolling. Listen to podcasts without checking emails. Have conversations without glancing at your phone.

Your brain will thank you for the break from constant task-switching.

Pick up a book.

Swap screen time for reading time. Get a library card (they're free). Read as you commute instead of TikTok (I might even hit my Goodreads goal this year now).

Start with 20 minutes a day. Your attention span will thank you.

Write to hear yourself again.

When you're constantly consuming other people's content, you're quieting your inner monologue.

So start writing to reconnect with yourself.

Stream-of-consciousness journalling, random thoughts, terrible poetry — it doesn't matter. The point is hearing your own voice again, not the endless chorus of content creators in your head.

Learn something new.

Force your brain to create new neural pathways. Learn a language. Pick up an instrument. Try crocheting. (Making clay fridge magnets are next on my list.)

The sense of achievement you'll get from creating something with your hands will make doomscrolling feel as empty as it actually is.

Clay fridge magnets are my next project. Image: Pinterest/lauragreenaway10.

Start a passion project.

Remember when you used to research things just because they fascinated you? Bring that energy back. Pick a topic that genuinely interests you and go deep.

Write about it. Create a mood board. Record voice memos to yourself. Start a blog no one will read. The point isn't the outcome — it's exercising that curiosity muscle that's been atrophying.

Get outside.

Nature is the ultimate brain reset. Go for a swim. Take a coastal walk. Find a new hiking trail. Lie in the grass at your local park.

The key?

Leave your phone at home, or at least in your bag. Let yourself be present in your body, in the moment.

Accept the trade-offs.

Here's the honest truth: if you unrot your brain, you won't be across every cultural moment. You might miss some memes. You won't know every TikTok trend the second it happens.

And that's okay. Actually, it's more than okay — it's the point. You're trading surface-level cultural awareness for deeper thinking, genuine curiosity and mental clarity.

Some trade-offs are worth making.

Feature image: Mamamia.