How I Unf*cked My Brainrot: 5 Lessons That Actually Work (Books Included!)

A couple of years ago, I was in a full-on brainrot spiral. Every night, I’d scroll mindlessly through TikTok until 2 AM, my head buzzing with random memes, half-baked life hacks, and drama I wasn’t even involved in. My partner would gently nudge me, “Hey, maybe try reading something before bed?” But instead of taking the hint, I’d laugh it off and keep scrolling. My attention span was fried, my anxiety was sky-high, and I was convinced I was doomed to this low-key chaos forever.

Eventually, it hit me—this wasn’t just quirky internet burnout. I was stuck in a cycle that made my brain feel like mush. I didn’t want to admit it, but I needed help. After months of hesitation, I finally booked my first therapy session. Honestly? It was a game-changer. I want to share what I learned because if you’ve ever felt like your brain’s stuck on autopilot, you’re not alone.

Here are 3 key lessons therapy taught me:

  • Brainrot isn’t just about screen time—it’s unresolved trauma in disguise. My therapist helped me trace my obsessive scrolling back to a need to escape. As a kid, I was constantly overstimulated by a chaotic household, and zoning out online became my comfort zone. Knowing this made me realize my habits weren’t “laziness”—they were coping mechanisms.
  • Your brain is a muscle—exercise it, or it’ll atrophy. We talked a lot about neuroplasticity (fancy word for your brain’s ability to adapt). Just like working out builds physical strength, intentional habits build mental resilience. I started small: daily affirmations, five-minute mindfulness exercises, and limiting screen time after 10 PM.
  • Spirituality isn’t fluff—it’s brain fuel. I was skeptical at first, but grounding practices like journaling and visualizing my future self rewired my thinking. If you can see yourself thriving, it’s easier to get there. (Law of attraction works, but you’ve gotta pair it with action.)

But therapy wasn’t the only thing that helped. Books became my lifeline. I used to think I couldn’t read because of my ADHD, but then I found a hack: read book summaries before diving into the full thing. It’s like a cheat code for your brain. Here are 5 life-changing lessons (and books) that helped me rebuild:

  1. Your brain is addicted to easy dopamine. From “Dopamine Nation” by Dr. Anna Lembke. Dr. Lembke (Stanford psychiatrist and TED speaker) explains how overindulgence in instant gratification (like binge-scrolling) rewires your brain to crave more. Her book is all about finding balance by resetting your brain’s reward system. It’s not preachy—it’s eye-opening and actionable.
  2. Routines beat motivation every time. From “Atomic Habits” by James Clear. Clear is THE guy when it comes to habits. His book breaks down how tiny changes (like stacking habits: “After brushing my teeth, I’ll meditate for 2 minutes”) lead to massive results over time. It’s perfect if you feel overwhelmed by trying to “fix” everything at once.
  3. Learn to re-parent yourself. From “The Body Keeps the Score” by Dr. Bessel van der Kolk. Trauma isn’t just in your head—it lives in your body. This book taught me how my nervous system was stuck in fight-or-flight mode and how practices like yoga, breathing exercises, and even just noticing my emotions could heal me.
  4. Your thoughts aren’t facts. From “Feeling Good” by Dr. David D. Burns. This book is like therapy in a paperback. It’s packed with exercises to challenge distorted thinking patterns (like catastrophizing or “I’m not good enough” loops). Bonus: it’s super practical for anyone struggling with anxiety or depression.
  5. The 1% rule will save your brain. From “Deep Work” by Cal Newport. Newport dives into how to rebuild focus in a world full of distractions. His “1% better every day” approach to deep, meaningful work taught me to value quality over quantity—whether it’s my job, hobbies, or even relationships.

Brainrot feels suffocating, but you’re not broken—you’re just in a funk. Therapy, books, and small, consistent changes can pull you out of the spiral. You deserve to feel sharp, focused, and alive again.

If you’ve got tips or book recs that helped you unf*ck your brain, drop them below! Let’s make this a thread of hope for anyone stuck in their own brainrot phase. 🧠✨