With the recent naming of “Brain Rot” as the Word Of The Year by The University Oxford Press, it’s a wake up call to us all about all the negative effects of doomscrolling Instagram late at night or your social media site of choice.
The term ‘brain rot’ gained new prominence this year due to concerns about the impact of consuming excessive amounts of low-quality online content, especially on social media. The term has been around a long time, but has taken on new significance in the digital age, especially over the past 12 months.
Initially gaining traction on social media platform—particularly on TikTok among Gen Z and Gen Alpha communities—’brain rot’ is now seeing more widespread use, such as in mainstream journalism, amidst societal concerns about the negative impact of ingesting way too much content online.
Here are some practical tips for parents to help you your children avoid or minimise “brain rot” from over consuming low-quality online content:
How to Avoid Brain Rot—By Age Group
Delay devices for as long as possible. Here’s how to manage technology (or avoid it entirely) at each stage.
Toddlers (Ages 0–4): “Tech-Free is Stress-Free”
At this stage, they don’t need screens—they need you, playtime, and naps (and probably snacks).
Tips for Avoiding Brain Rot:
1️⃣ Zero Personal Devices: Toddlers should never have their own device. Period.
2️⃣ Keep It Short and Sweet: Limit exposure to screens to 20–30 minutes a day, and only high-quality content (e.g., PBS Kids).
3️⃣ Be Hands-On: When screens are involved, watch with them. Narrate what’s happening to make it interactive.
4️⃣ Toys Over Tablets: Opt for sensory toys, puzzles, or blocks to encourage exploration and creativity.
5️⃣ The Outdoors is Better: Whether it’s a backyard or a walk to the park, fresh air beats screen time every time.
Why It Matters:
Studies from the American Academy of Pediatrics show excessive screen time before age 2 can negatively impact brain development, language acquisition, and sleep.
Primary Age (Ages 5–10): “The Dumbphone-Free Zone”
Now they’re curious, but curiosity doesn’t mean they need access to the entire internet.
Tips for Avoiding Brain Rot:
1️⃣ Keep It Communal: All devices (tablets or shared family screens) stay in common areas.
2️⃣ Educational Content Only: Introduce supervised tech use for learning purposes (math apps, documentaries). No personal phones.
3️⃣ Encourage Offline Fun: Sports, crafts, or cooking together are excellent ways to burn energy and build skills.
4️⃣ Teach Tech Etiquette: Start small—teach them not to interrupt conversations with screens and to take breaks from devices.
5️⃣ Foster Curiosity Without Screens: Encourage hobbies like drawing, LEGO building, or journaling.
Why It Matters:
Children in this age group are sponges for habits. By not introducing personal devices, you set the stage for balanced tech use later.
Tweens (Ages 10–13): “Dumbphones Are the New Smartphones”
They’ll argue, “Everyone else has a phone!” Spoiler: They don’t. If they must have a device, make it a dumbphone.
Tips for Navigating Tweens:
1️⃣ Delay Smartphones as Long as Possible: Dumbphones or shared family devices keep them connected without opening the door to social media.
2️⃣ Gradual Tech Introduction: Start with limited texting and calling only. Apps and games can wait.
3️⃣ Supervised Internet Use: Homework-only browsing happens on a shared family laptop or desktop.
4️⃣ Set Clear Boundaries: Phones don’t go to school, bedrooms, or the dinner table.
5️⃣ Explain the Risks: Discuss cyberbullying, screen addiction, and privacy concerns. Make it relatable to their world.
Why It Matters:
Common Sense Media found that early smartphone access increases exposure to peer pressure, cyberbullying, and sleep disruption. Delaying smartphones fosters emotional maturity.
Teens (Ages 13–16): “Smartphones with Strings Attached”
For those who must get a device, here’s how to keep it under control.
Tips for Early Teen Smartphone Use:
1️⃣ Start with Training Wheels: Dumbphone first. Introduce smartphones gradually with strict app limits—no social media right away.
2️⃣ Create Tech-Free Zones: Phones never enter bedrooms or family meals. Period.
3️⃣ Set a Schedule: Use parental controls to limit apps and screen time. Most phones allow you to monitor daily usage.
4️⃣ Encourage Offline Balance: For every hour of screen time, there should be at least one hour of physical or creative activity.
5️⃣ Teach Critical Thinking: Have ongoing conversations about the impact of social media on mental health, body image, and relationships.
Best Case Scenario:
Hold off on social media until 16. It’s easier to teach them responsible habits when they’re more emotionally equipped to handle the pressure.
Teens (Ages 16–18): “Smartphones Without the Chaos”
At this age, they probably need a smartphone—but that doesn’t mean they’re free from rules.
Tips for Smart Tech Use:
1️⃣ Discuss Digital Footprints: Teach them how what they post now can impact college, jobs, and friendships later.
2️⃣ Encourage Purposeful Use: Use phones for communication, learning, or hobbies—not endless scrolling.
3️⃣ Monitor Apps: They may have social media, but that doesn’t mean all platforms are fair game. Keep tabs on usage.
4️⃣ Model Healthy Habits: If they see you setting down your phone to be present, they’ll follow suit (eventually).
5️⃣ Promote Balance: Remind them to prioritize school, relationships, and real-world experiences over screens.
Why It Matters:
Teens with thoughtful tech habits are more likely to maintain those habits into adulthood. It’s about finishing strong.
Final Thoughts
The best way to fight “brain rot”? Delay the tech for as long as possible. If devices become necessary, introduce them slowly and with clear boundaries. Kids don’t need 24/7 connectivity—they need time to grow, play, and just be kids.
Useful apps
Qustodio – Over 6 million parents trust Qustodio’s parental control tools to keep their kids’ screen time safe and balanced on every device—from one easy-to-use dashboard.
Apple’s Screen Time – With Screen Time, you can view time spent on your devices, schedule time away from the screen and set time limits for app use – for yourself or for a child in your Family Sharing group.
