Oxford University Press has announced “brain rot” as the Word of the Year for 2024, reflecting growing concerns around the endless scrolling and consumption of mind-numbing content, particularly through social media. 

More than 37,000 people voted to help determine the winner from a shortlist of six words drawn up by Oxford University Press, the publisher of the Oxford English Dictionary — with its annual award reflecting the moods and trends of the year.

‘Brain rot’, defined as “the supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging,” resonates with the digital fatigue many of us face daily. Certainly, in a world where digital distractions dominate, it’s easy to feel like our cognitive edge is slipping.

But here’s the good news: you can reverse the effects of “brain rot” and even supercharge your brain for better focus, creativity, and productivity in 2025. Below are 5 habits that will not only improve your cognitive health but also make you sharper and more effective at work.

Brain rot beat five other phrases or words on the dictionary publisher’s shortlist, including demure, Romantasy and dynamic pricing.

1.  Train your brain with focused learning

Our modern world encourages quick fixes and surface-level engagement, but real cognitive growth comes from challenging your mind with deep, intentional learning.

Neuroscience shows that committing to focused study reshapes the brain by strengthening neural pathways. This process, called neuroplasticity, enhances memory, decision-making, and critical thinking. Various studies from the National Institutes of Health highlight how such learning improves problem-solving abilities, making you sharper and more adaptable at work.

Actionable tip: Devote 30 minutes daily to mastering a new skill that relates to your industry. Whether it’s coding, working with a new AI tool, or a specialised work-related competency, platforms like MasterClass or Coursera provide excellent resources and guides.

Try this: Watch ‘How to Stay Focused in a World of Distraction‘ by Chris Bailey on TED for actionable techniques to deepen your learning.

2. Build digital discipline

Unrestrained screen time drains not just your time but your mental energy. Studies, including one from the Journal of Behavioral Addictions, confirm that excessive scrolling fragments attention, diminishes productivity and impairs decision-making. Limiting your exposure to shallow content can sharpen focus and create space for meaningful work.

Actionable tip: Use tools like Freedom or StayFocusd to block social media during key hours. Pair this with the Pomodoro technique to maintain concentration and take restorative breaks.

Read this: Cal Newport’s Digital Minimalism explores how to intentionally design your digital habits for maximum clarity and focus.

3. Move to boost your mind

Exercise isn’t just for physical health; it’s a cornerstone of cognitive vitality. Aerobic activity increases blood flow to the brain, delivering oxygen and nutrients while fostering the growth of new neurons. The Mayo Clinic reports that regular exercise enhances memory, creativity, and the ability to switch between tasks seamlessly—skills crucial for workplace success.

Actionable tip: Try incorporating movement into your workday with walking meetings or a quick yoga session. Even 20 minutes of brisk walking can improve mental clarity.

Listen to: The Huberman Lab Podcast, particularly episodes on the neuroscience of exercise, for practical insights on leveraging movement to optimise brain health.

4. Nurture your creativity

In the age of “brain rot,” creativity is often the first casualty. Yet engaging in creative activities —whether brainstorming, journaling, or painting — reinvigorates your mind, fostering innovative thinking and resilience. A Stanford study highlights that even brief creative exercises can improve problem-solving by up to 60 per cent.

Twyla Tharp’s book ‘The Creative Habit’ is an inspiring guide to help us achieve our full creative potential.

Actionable tip: Dedicate weekly ‘creativity sprints’ to explore hobbies or brainstorm solutions to work challenges. Keep a notebook handy to capture your best ideas.

Read this: Twyla Tharp’s The Creative Habit offers a practical roadmap for making creativity a daily practice.

5. Optimise your sleep

In the pursuit of productivity, sleep is often sacrificed. Yet, the cognitive toll of sleep deprivation is enormous—it impairs memory, weakens problem-solving skills, and hinders decision-making. Harvard Medical School research underscores that quality sleep is critical for consolidating new information and performing complex tasks.

Actionable tip: Establish a consistent bedtime routine. Turn off screens at least an hour before sleep and incorporate relaxing rituals like reading or meditation.

Watch this: Matthew Walker’s TED Talk ‘Sleep is Your Superpower‘ delivers eye-opening insights on how sleep fuels mental and physical performance.