I’ll be the first to admit I’m chronically online. Whether I’m doing a deep dive on reality TV or reporting on a new TikTok trend (care for a glass of “sexy water”?), the brain rot is real. Sometimes, I’ll even catch myself scrolling through Instagram while watching TV, seemingly unable to focus. If you can relate, you may be experiencing a mild case of “popcorn brain.”
Before you ask — yes, it’s a real thing. The informal term was coined in 2011 by David Levy, a researcher at the University of Washington, and is used to label a very specific occurrence. “Popcorn brain refers to a mental state that is described as having a fragmented attention span, scattered thoughts, and rapidly switching from one topic to the other without hesitation,” says positive psychologist Reena Patel. Sort of like how popcorn kernels rapidly bloom into fluffy popcorn.
While popcorn brain describes a real phenomenon, clinical neuropsychologist Jessica McCarthy, PsyD, clarifies that it’s not technically considered a disorder or disease (which means there is no formal diagnostic criteria). Instead, the name refers to a chaotic mental state typically caused by excessive screen time and internet-induced overstimulation.
With that in mind, how do you actually know if you have popcorn brain? And if you suspect you might be dealing with it, is there anything you can do to alleviate symptoms (or prevent them altogether)? Read on to see what mental health experts think.
Experts Featured in This Article
Reena Patel is a parenting expert, positive psychologist, and board-certified behavior analyst.
Jessica McCarthy, PsyD, is a clinical neuropsychologist and founder and clinical director of Elements Psychological Services.
What Is Popcorn Brain?
Popcorn brain is a colloquial term used to describe a shortened attention span — typically caused by excessive screen time and overstimulation from social media, Dr. McCarthy says. “When the brain is constantly bombarded with sensory information like flashing lights, appealing sounds, and the repetitive tapping and swiping of a finger on the screen, there is a greater likelihood of a scattered and chaotic thought pattern forming similar to the chaos of popcorn kernels popping simultaneously.”
With so much stimuli constantly flooding through your screen, it can be tough for the brain to keep up. This may result in a shortened attention span, Dr. McCarthy explains. “It’s like the brain is exposed to a high-stimulation environment, like a casino or amusement park, every time it’s in front of a screen.”
Again, “popcorn brain” is a relatable term, not a medical diagnosis. But although modern screens are a relatively recent phenomenon, there is evidence that increased screen time is linked to decreased attention spans, according to a review analyzing scientific evidence in World Psychology. For example, a study in PLOS One found that preschoolers who spent more than two hours per day on screens were more likely to have attention issues.
What Causes Popcorn Brain, Exactly?
While studies have found measurable differences in the brains of heavy and light screen users, it’s impossible to say if their media use causes those differences, the World Psychology review notes. But experts have some theories about how screen time changes your attention span.
Dr. McCarthy suggests that your brain becomes “trained” to receive instant gratification and reward through use of a screen, particularly when you pop around the internet and bounce from different apps or web pages within seconds. When you’re scrolling through content, your brain releases chemicals that make you feel good, such as endorphins or dopamine, she says. That can help you feel less stressed or happier. But it’s possible that eventually, your brain will learn to prompt you to reach for your phone anytime you feel the slightest discomfort, she explains.
Over time, the exposure to high-stimulation content could further train what your brain deems as a “reward,” and eventually, the brain may view the use of technology as the threshold for satisfaction, Dr. McCarthy says. In turn, she says, this could make it more difficult for other activities to meet the same threshold, decreasing the likelihood that activities outside of technology will be as engaging.
Do You Have Popcorn Brain?
So how do you know if you have popcorn brain? “If you feel like you have 100 tabs open in your brain at any given moment and can’t close or complete a task, then you may have popcorn brain,” Patel says. Additional signs may include:
- Inability to focus
- Increased stress
- Anxiety
- Fatigue
Popcorn Brain Risks
The following are common risks associated with the phenomenon, according to Dr. McCarthy:
- Distractibility: Popcorn brain essentially puts your brain into mental overdrive, leading to decreased focus and inattention.
- Anxiety: The sheer amount of information due to popcorn brain can cause feelings of sadness, overwhelm, and frustration, especially if productivity is impacted.
- Difficult Socialization: Social media can create feelings of connectedness, but it can also facilitate isolation and exclude opportunities for interpersonal communication. Plus, the more you rely on tech, the less motivation and energy you may have to create meaningful connections in real-time.
- Physical Health Issues: Increased time can negatively impact sleep, posture, vision, and physical activity levels, both in the short- and long-term.
- Delayed Gratification: If the brain becomes used to immediately receiving a reward or decreasing discomfort with a few clicks of a readily available button, it can lessen your ability to tolerate discomfort.
How to Prevent Popcorn Brain
It’s plain and simple: limit your screen time. It’s easier said than done, but Dr. McCarthy suggests allowing yourself a couple minutes of scrolling after a task is completed, or, if it’s a longer task, after a certain portion of the task is accomplished. If completing your to-do list is overwhelming, Patel recommends organizing your tasks in order of importance. This can help you intentionally and methodically create a routine to eliminate distractions and create focus.
Turning off notifications and only checking messages at designated times is another incredibly effective strategy to foster focus, Patel says. So, instead of checking your phone when it pings, check it on your own time, Dr. McCarthy adds. Finally, do your best to purposely schedule time away from technology. The PLOS One study found that kids who participated in an organized physical activity for two hours a week were less likely to experience mental health consequences from screen time. But whether it’s exercising or grabbing a phone-free meal with a friend, Dr. McCarthy recommends finding an that helps eliminate the temptation to turn on your phone.
— Additional reporting by Chandler Plante
Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
