Pope Francis recently warned about the dangers of “brain rot,” a modern affliction caused by excessive scrolling on social media. He described this as a kind of mental “putrefaction” that dulls our ability to think deeply, communicate meaningfully, and engage with the world. Like any disease, brain rot has symptoms: constant distraction, shortened attention spans, and a creeping sense of dissatisfaction. It negatively impacts daily life by leaving us emotionally drained, disconnected from reality, and unable to fully focus on what matters most.
It is not just the Vatican that has raised the alarm. Oxford University Press made "brain rot" it's 2025 word of the year. Mental health professionals are increasingly concerned.
But the Holy Father’s words are also a call to hope. We can choose to be intentional, truthful, and courageous in how we engage with media. Here are five strategies to break free from scrolling and recover a healthier mind and spirit.
1. Cultivate conscious consumption
The Pope emphasized the need to approach information with intention. Instead of endlessly scrolling, set limits on when and where you engage with social media, and remain aware of why you do it. Tools like timers or app blockers can help, but the real shift happens when you commit to being present in the moment.
Ask yourself: Is this feeding my mind and soul, or just filling time?
2. Reconnect with physical media
Francis’ call to be “truthful” in communication includes being rooted in the real world. Reading physical books, newspapers, or magazines can anchor your focus and deepen your understanding of a topic.
This slower, tactile approach fosters attention and allows for a richer intellectual experience than the fragmented bites of online content.
3. Create sacred screen-free spaces
The Holy Father’s concern for interior life invites us to look beyond mere productivity and consider the spiritual effects of our habits. Designate certain spaces in your home, like the dining table or bedroom, as screen-free zones.
These spaces can become areas of prayer, family connection, or quiet contemplation, protecting your mind from overstimulation.
4. Tell and seek stories of hope
The Pope urged journalists to “fight the good fight” by telling stories of hope. We can apply this advice in our own lives by choosing to consume media that uplifts and inspires. Curate your feeds to follow accounts or pages that promote truth, beauty, and goodness.
Better yet, share your own hopeful stories to counteract the negativity that often dominates online platforms.
5. Embrace digital sabbaths
Taking a break from social media can be transformative. Whether it’s an hour, a day, or an entire weekend, stepping away from screens allows your brain to rest and recover. Use this time to engage in activities that nourish your body and soul — spend time in nature, pray, do more exercise, or connect with loved ones.
As Pope Francis suggested, these moments of “rest” from constant input are vital for a healthy interior life.
A path forward
Pope Francis’ concern about “brain rot” is not a critique of technology but a compassionate invitation to live more fully. By embracing these strategies, we can restore balance to our lives and rediscover the beauty of thoughtful communication. As the Pope reminded us, truth is not just about facts but about who we are — and this truth starts with how we choose to engage with the world around us.
