12/05/2026
Morning Talk Sharing 25-26 #17
Topic: Defend your brain against “Brain rot”
Date: 5th May, 2026
Teacher: Ms. Sharon Lao
Good morning, everyone! Let me start by asking a simple question: how much time did you spend on your phone yesterday? Specifically, how much of that was spent mindlessly scrolling through Instagram reels or TikTok?
Research shows that the average person now spends about 7 hours a day staring at screens, but that level of consumption doesn’t just steal your time; it actually changes your brain. If you have ever scrolled for hours and walked away feeling mentally drained or foggy, you might be experiencing what is known as “Brain rot”.
“Brain rot” isn’t a medical disease, but it describes a gradual decline in your brain function when you spend too much time consuming low-quality, hyper-stimulating, passive content. So how is this happening? To understand this, we have to look at dopamine (多巴胺), the “feel-good” chemical. Your brain releases dopamine when it anticipates a reward or pleasure. Normally, your brain releases dopamine slowly. You get a sense of reward when you achieve something meaningful, such as solving a difficult problem, learning a skill or finishing a difficult level in a game that actually requires strategy. This is “slow dopamine”. It rewards patience and builds your capacity for deep focus.
However, short-form, high-speed video content is designed to be a digital slot machine. Every time you flick your thumb upward, the algorithm (演算法) provides a tiny, effortless hit of dopamine every few seconds. It feels enjoyable at first, but there is a biological trap. Your brain is incredibly adaptive; when it is flooded with easy dopamine, it protects itself by becoming less sensitive. This is why the real world can suddenly start to feel dull. When your dopamine baseline is pushed unnaturally high by those 15-second clips, your brain begins to crave that level of intensity just to feel “normal”. So when you try to read a book, practise musical instruments, or even think through a complex homework problem, your brain feels uncomfortable, almost bored or anxious, because it’s not getting those quick hits.
Studies show that this constant over-stimulation is linked to changes in the prefrontal cortex of our brain (前額皮層), the area of our brain that is responsible for logic, attention and decision-making. This can lead to shortened attention spans, increased risks of anxiety and a decline in memory and creativity. So you are not just “relaxing” when you scroll; you are unintentionally training your brain to be distracted.
So, how do we defeat the brain rot? Protecting your brain doesn't mean throwing away your phone. It means switching from letting your phone decide what you see to you deciding what you do. Here are some ways to start.
Number one, embrace the boring moment. We reach for our phones the very second we are standing in a queue, waiting for a lift, or sitting on a bus. My challenge to you is to resist. Try to remain in that boredom for just sixty seconds. Let your mind reset. Boredom is the "soil" in which original thought grows. If you never allow your mind to be empty, you will never have the space to fill it with your own ideas.
Number two, practice the 'One-Hour Rule.' Dedicate one hour a day to a high-focus activity with zero screens, whether it is sports, reading, or even just a hobby. When you do one hour of deep-focus activity, you are training your brain to be patient again. You are rebuilding your attention span, like exercising a weak muscle.
Number three, be intentional with your screen use. Instead of passively scrolling, be an active user. If you use your phone, use it as a tool. Search for a topic you’re curious about, listen to an educational podcast or learn a new skill. This matters because active learning stimulates neuroplasticity (神經可塑性) – that's your brain's remarkable ability to rewire and strengthen itself. While passive scrolling weakens your neural connections, active learning makes them stronger. So be the boss of your algorithm. Your attention is valuable – spend it on content that helps you grow, not content that leaves you empty.
Number four, prioritise overall wellness. Your brain works significantly better when your body gets regular sleep, exercise and healthy diet. When you are not getting enough sleep, your “brain rot” feels twice as heavy because your prefrontal cortex is already struggling to stay awake. By giving your body what it needs, you are giving your brain the “power” it requires to choose focus over the scroll.
So here's my challenge to you. I am not asking you to quit the digital world, but to defend your place within it. Starting today, pick just one of these ways and commit to it for a week. In that short time, you will start to see a change; you will find it much easier to focus on your work and how much sharper your mind can be.
Your brain is the most powerful tool you will ever own. Don't let an algorithm train it to be lazy, distracted and empty. Train it yourself through deep focus and real learning. Be the pilot of your own mind, not just a passenger in an endless scroll. Thank you.