A year ago, I hit absolute rock bottom. My days were a haze of endless doom-scrolling on TikTok and Instagram. I couldn’t focus on anything for more than a few minutes, my memory was full of holes, and my mood was a rollercoaster of irritability and sadness.
Talking to friends? Nonexistent.
Sleep? Forget about it.
I was completely drowning in what I now call "brainrot."
One night, after hours of mindless scrolling, I looked at my phone and realized I couldn’t remember a single thing I’d just seen.
That moment hit me like a truck.
I finally sought therapy. I didn’t want to admit I was struggling, but facing it changed everything.
Therapy gave me clarity, and here’s what I learned:
Doomscrolling hijacks your reward system, giving tiny dopamine hits that keep you hooked. But over time, it dulls your brain’s ability to feel pleasure from deeper, more meaningful activities.
Constant digital input conditions your brain to expect quick rewards, making it harder to focus on anything that requires sustained effort—like reading, deep thinking, or even conversations.
Anxiety isn’t random—it’s your brain predicting danger based on past experiences. Recognizing these patterns is the first step to breaking free.
Avoiding feelings doesn’t make them go away—it buries them until they explode. Instead, sit with discomfort. Emotions pass faster when fully felt.
The brain loves shortcuts, often distorting reality with cognitive biases. I have to ask myself: Is this true? Is there another perspective?
After talking to my therapist, I decided to delete all my social media apps.
The first week? Pure hell.
My hands kept reaching for my phone like I was detoxing from some hardcore addiction.
But then, something unexpected happened—I picked up a book to kill time. And then surprisingly another.
Slowly but surely, my brain started to feel alive again.
Reading didn’t just help me unf*ck my brainrot; it gave me back my focus, my creativity, and, honestly, my sense of self.
If you’re stuck in the same cycle, I’ve been there, and I get it.
When I started reading again, I didn’t realize I was giving my brain a workout. Turns out, reading isn’t just a chill hobby—it’s like hitting the gym for your mind. Studies show that reading strengthens neural connections, improves memory, and even reduces stress by up to 68%.
It’s wild, right? Every time you dive into a book, your brain lights up like a Christmas tree, processing words, imagining scenes, and connecting ideas.
I also learned that reading can increase empathy. When you step into a character’s shoes, your brain activates the same regions as if you were experiencing their emotions in real life. It’s like emotional CrossFit.
Plus, focusing on a book trains your attention span, which is a lifesaver when you’re trying to unf*ck your brainrot after years of scrolling through 15-second TikToks.
Let’s be real—the internet is a chaotic mess. It’s like a never-ending buffet of junk food for your brain.
Books, on the other hand, are a full-course meal. They offer depth, meaning, and a chance to unplug from the noise. When I read, I feel like I’m stepping into another world, one where I’m not bombarded by ads or doom-filled headlines.
Books also give you control. You decide the pace, the environment, and the experience. Unlike social media, where algorithms decide what you see, books let you choose what matters to you. For me, this was a game-changer. It reminded me that I could focus on something meaningful instead of mindlessly consuming content.
If you’re looking to unf*ck your brainrot, books are the perfect antidote. They don’t just distract you—they heal you.
I’ve put together a list of books that helped me reclaim my mind and improve my mental health. Let’s unf*ck our brainrot together. You’ve got this.
The Untethered Soul by Michael A. Singer is like a deep breath for your soul. He takes you on a journey to understand the voice in your head and how it controls your life. It’s a New York Times bestseller for a reason—it’s packed with insights about letting go of the mental chatter that fuels anxiety. Reading it felt like peeling off layers of stress I didn’t even know I was carrying. If you’ve ever felt trapped by your own thoughts, this book is a must-read.
Wendy Suzuki flips the script on anxiety, showing that it isn’t just something to manage—it can actually be a superpower. She breaks down the science of anxiety and how it can enhance focus, creativity, and resilience when harnessed correctly. This book helped me see my anxious thoughts in a new light, turning them from something I feared into something I could use to my advantage. If you’ve ever wished you could stop anxiety from controlling your life, this book offers a fresh and empowering perspective.
Dr. Julie Smith breaks down mental health in a way that’s accessible, practical, and, most importantly, effective. This book is packed with tools for managing anxiety, stress, and low moods. It feels like having a therapist in book form, giving you bite-sized advice you can apply instantly. I loved how actionable it was—every chapter had something I could use to feel more in control of my emotions.
This book blew my mind. Bessel van der Kolk combines neuroscience, clinical practice, and personal stories to explain how trauma impacts both the brain and body. He emphasizes the importance of engaging the body in healing through techniques like breathwork, movement, and rhythm. I learned that trauma isn’t just in your head—it’s stored in your body, too. The book also highlights the brain’s neuroplasticity, showing that healing is always possible. It’s a heavy read but worth every page.
This book feels like a warm hug. Oprah and Dr. Perry dive into how trauma shapes behavior and emotional responses. They emphasize the power of connectedness in healing, reminding us that healthy relationships can help us regulate emotions and build resilience. One quote that stuck with me: “Connectedness has the power to counterbalance adversity.” It’s a hopeful, compassionate read that makes you feel seen and understood.
This book was a revelation. Mark Wolynn explores the concept of inherited trauma—how the struggles of our ancestors can shape our mental health today. If you've ever felt stuck in patterns you can’t explain, this book might hold the answers. It combines science and storytelling to show how trauma passes through generations and how we can break the cycle. Mind-blowing and deeply healing.
Cal Newport’s Deep Work is the ultimate guide to reclaiming your focus in a world full of distractions. He argues that deep, uninterrupted work is the key to mastering complex tasks and achieving your goals. This book helped me understand the value of carving out distraction-free time for meaningful work. It’s not just about productivity—it’s about creating a life that aligns with your values.
This book is a masterclass in understanding how your brain works. The author Kahneman breaks down the two systems of thought: System 1, which is fast and intuitive, and System 2, which is slow and deliberate. This book taught me how to recognize cognitive biases and make better decisions. It’s dense but incredibly rewarding. If you want to level up your critical thinking, this is the book for you.
If you’ve ever struggled with focus, this book will change the way you see yourself. Driven to Distraction dives into ADHD, but its insights apply to anyone feeling overwhelmed by modern distractions. Hallowell and Ratey offer practical strategies to manage attention and harness creativity. I found it incredibly validating—turns out, my struggles with focus weren’t just a personal failing but a challenge I could navigate with the right tools.
This book is a blueprint for making small changes that lead to big results. James Clear breaks down habit formation with science-backed strategies that actually work. What I loved most is how doable it all feels—no drastic overhauls, just tiny shifts that stack up over time. Whether you want to be healthier, more productive, or just more consistent, this book will get you there.
This book is like meditation in written form. Eckhart Tolle reminds us that most of our suffering comes from obsessing over the past or worrying about the future. His solution? Learning to live fully in the present moment. It’s a simple concept but surprisingly hard to practice—until you read this book. It helped me quiet my overthinking mind and actually enjoy the now.
Brianna Wiest’s The Mountain Is You is all about self-sabotage—why we do it and how to stop. She has a way of breaking down complex emotional struggles into simple, actionable wisdom. This book made me rethink the ways I hold myself back and gave me the tools to move forward with more confidence and clarity. If you’ve ever felt like you’re standing in your own way, this book is for you.
Angela Duckworth’s Grit is a masterclass in perseverance. She dives into why talent alone isn’t enough and how passion and persistence are the real keys to success. Duckworth’s research-backed approach taught me that resilience isn’t something you’re born with—it’s something you build.
This book gave me a roadmap for sticking with my goals, even when things got tough. Duckworth’s stories of athletes, artists, and everyday people overcoming obstacles inspired me to push through my own challenges. It’s a powerful reminder that grit can transform your life.
This book was life-changing. Tara Brach teaches that true resilience comes from self-compassion, not just pushing through. Radical Acceptance is about fully embracing yourself—flaws, fears, and all. Reading it felt like letting go of years of self-judgment. If you’re tired of being your own worst critic, this book will show you a kinder, stronger way to move through life.
I’ve noticed how media’s hidden obsession silently disrupts lives. It affects mental health, relationships, and productivity in ways we often overlook. In 2025, 30% of Americans identify as social media addicts. Platforms use infinite scrolling and notifications to keep us hooked. These features exploit our need for validation and fear of missing out, making it harder to disconnect.
I’ve noticed how media platforms thrive on our need for validation and our fear of missing out (FOMO). These psychological triggers create a hidden obsession that keeps us glued to our screens.
This hidden obsession with staying connected often leads to excessive media use, which can feel impossible to escape.
Endless scrolling is another trap I’ve fallen into. Platforms design this feature to exploit our brain’s craving for new information. Each swipe releases dopamine, the chemical that makes us feel rewarded.
Stanford psychiatrist Anna Lembke explains, "
Our brains release dopamine as a reward when we make connections with others, such as those afforded by social media
."
This dopamine rush keeps us scrolling, even when we know we should stop. Over time, this habit can harm our mental health. Doom scrolling, for instance, often leads to irritability, poor concentration, and mental fatigue. It’s a cycle that’s hard to break but crucial to address.
The hidden obsession with media doesn’t just waste time—it takes a toll on mental health. I’ve seen how excessive media use can worsen anxiety and depression. Constant comparisons with others online can lower self-esteem and create feelings of inadequacy.
Doom scrolling also disrupts sleep and increases stress. Studies show that spending too much time on social media can lead to physical symptoms like headaches and fatigue. These effects make it clear that breaking free from this hidden obsession is essential for mental well-being.
I’ve learned that setting clear boundaries is one of the most effective ways to reduce media overuse. I started by scheduling specific times for checking social media. For example, I limit myself to 20 minutes in the morning and 20 minutes in the evening. This simple change has helped me regain control over my day.
Turning off non-essential notifications also made a big difference. Constant pings used to pull me back into the endless scroll. Now, I only allow notifications for urgent messages. I also use apps that track screen time to stay accountable. These tools provide insights into my habits and help me stick to my limits.
Mindfulness has been a game-changer for me. It’s helped me become more aware of my actions and reduce my dependency on media.
Mindfulness expert Judson Brewer explains that
mindfulness strengthens impulse control
, making it easier to break free from addictive behaviors like media overuse.
I’ve also noticed that mindfulness-based interventions, such as guided meditations, help me stay present. These practices make it easier to resist the hidden obsession with staying connected online.
I’ve found that replacing screen time with offline activities is incredibly rewarding. I started reading more books and exploring creative hobbies like painting. Platforms like BeFreed.ai have been invaluable for this. Their curated book summaries allow me to learn and grow without spending hours online.
Spending time with friends and family offline has also strengthened my relationships. I make it a point to schedule regular meetups or phone calls. These real connections bring more joy and fulfillment than any number of likes or comments ever could.
Sometimes, breaking free from media addiction requires professional help. Therapy options like Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) are highly effective.
I’ve seen how group therapy fosters a sense of community and shared understanding. It’s comforting to know you’re not alone in this struggle. If media use feels overwhelming, seeking help is a vital step toward recovery.
I’ve discovered that digital minimalism is a powerful way to regain control over media use. It’s a philosophy that encourages a focused and intentional approach to technology. By aligning my media habits with my personal values, I’ve been able to use technology in a way that supports my goals instead of distracting me.
I’ve seen how adopting this mindset can transform lives. For example, I once struggled with social media addiction. It drained my mental energy and left me feeling overwhelmed. By reducing my usage, I found relief from negativity and inauthenticity. Now, I feel more present and fulfilled. Others who embrace digital minimalism share similar stories of reclaiming their attention and leading more meaningful lives.
Replacing screen time with creative hobbies has been a game-changer for me. I started painting and writing, which not only reduced my media use but also boosted my creativity. Reading has also become a favorite pastime. Platforms like BeFreed.ai make it easy to access knowledge without spending hours online.
BeFreed.ai offers over 10,000 curated book summaries on topics like personal growth and technology. These bite-sized insights fit perfectly into a busy schedule, whether during a commute or a short break.
I’ve explored collections featuring books that inspired successful entrepreneurs and thought leaders. These summaries provide valuable lessons and spark new ideas. Replacing media with hobbies and reading has enriched my life in ways I never imagined.
BeFreed.ai has been an essential tool in my journey toward smarter media use. Its AI-driven platform delivers high-quality summaries of books and long-form content. This allows me to learn and grow without falling into the trap of endless scrolling.
The platform’s specialized collections, like those that influenced Spotify’s creation or guided startup investments, offer unique insights. These curated resources save time while delivering maximum value.
By using BeFreed.ai, I’ve been able to focus on personal development and acquire knowledge efficiently. It’s a tool that aligns perfectly with the principles of digital minimalism, helping me build a healthier relationship with media while achieving my goals.
Media obsession in 2025 challenges mental health and productivity. I’ve learned that breaking free starts with awareness and small, actionable steps. Digital minimalism helps me focus on meaningful activities. Tools like BeFreed.ai make personal growth easier by offering curated book summaries. Take the first step today. Reclaim your time and attention.
Begin by decluttering your digital space. Remove unnecessary apps and accounts. Schedule specific times for media use. Focus on activities that align with your personal goals.
BeFreed.ai offers over 10,000 curated book summaries. It saves time by delivering key insights efficiently. Specialized collections provide unique knowledge inspired by successful entrepreneurs and thought leaders.
Look for signs like poor sleep, reduced productivity, or constant anxiety about missing out. If these symptoms persist, consider setting boundaries or seeking professional help.