Popcorn brain: How it Affects Mental Health and Tips to Fix It

In today’s digital era technology is the king. Constant connectivity and a bombardment of information has had a profound impact on our brains. In fact, the screens and gadgets are doing more harm than it’s visible such as shortening attention spans, lack of focus and rising anxiety levels. A new term has emerged to describe this state of mind — ‘Popcorn Brain’. Coined by the University of Washington researcher David Levy in 2011, the term ‘Popcorn Brain’ refers to a condition characterised by a lack of attention and focus, which makes a person’s thoughts jump from one thing to another — similar to the popping of popcorn kernels. While it may seem harmless, Popcorn Brain can have significant implications for our mental health.

What causes a Popcorn Brain?

Popcorn Brain is a well-recognised phenomenon, which is predominantly caused by the excessive use of the internet and social media. According to Neurologists, Dopamine plays a crucial role in feelings of pleasure, motivation, attention and happiness. Social media acts as a quick-fix drug — providing moments of euphoria in a short period. Notifications from social media platforms offer instant gratification. The constant stimulation conditions our brains to adjust to the quick flow of information. This recurrent need for attention and shifts between tasks can lead to a feeling of mental restlessness or the brain ‘jumping around’. This makes it difficult to maintain focus on any single task for an extended duration. Moreover, social media websites use algorithms to deliver a constant flow of information, notifications, and entertainment, all customised to suit our interests.

According to reports, the number of social media users worldwide has reached a record 4.9 billion people globally. This number is expected to jump to approximately 5.85 billion users by 2027. The average time spent on social media rose to 2 hours and 41 minutes, with Gen Z leading in consumption with an average of 4.5 hours per day, compared to 3.8 hours for millennials.

Signs of a Popcorn Brain

With constant need and urge to remain digitally connected, Popcorn Brain is not as rare these days as you might think. There are a few signs by which you can check that you might be experiencing a popcorn brain. These include-

1. Constant Distractions: Difficulty staying focused due to frequent distractions or a regular urge to check notifications.
2. Reduced Concentration and Productivity: Struggling to concentrate on tasks for extended periods, leading to decreased productivity.
3. Feeling overwhelmed: Feeling of being overwhelmed with relentless stream of information and pending tasks, leading to a sense of chaos and anxiety.
4. Validation through social media: Seeking constant validation or self-worth from social media interactions­– pictures, videos or chats.
5. Constant business without accomplishing much: Perceiving a continuous state of being busy without accomplishing significant tasks due to multitasking.

 

Impacts on Mental Health

Popcorn Brain has a deep impact on our mental health. Research done by the University of California at Irvine revealed that globally attention spans have been declining — from around 2.5 minutes to around 47 seconds over the last 20 years.

According to Neurologists, diminished attention, as seen in a ‘popcorn brain’, hinders learning and memory, as neural pathways across various brain regions are altered. Excessive social media usage, particularly at night, which compromises sleep quality, aggravates health issues — making individuals more susceptible to stress, anxiety and depression. It also heightens feelings of loneliness, diminishes social connectedness and reduces emotional resilience. In fact, brain scans have shown impairments associated with excessive use of social media to those with drug dependence, specifically a clear degradation of white matter in regions that control emotional processing, attention and decision making.

These are some of the impacts of Popcorn Brain on our mental health:

1. Reduced Focus and Efficiency

Popcorn Brain disrupts our ability to concentrate on tasks for extended periods. Constantly shifting between different thoughts and distractions reduces our capacity to maintain focus, leading to decreased productivity. This lack of focus can hamper our ability to complete tasks efficiently and achieve our goals, contributing to feelings of frustration and inadequacy.

2. Heightened Stress and Anxiety

The relentless stream of information and distractions bombarding our brains in the digital era can aggravate stress and anxiety levels, particularly for those prone to these conditions. Popcorn Brain increases this effect by overwhelming our minds with a constant influx of stimuli, leaving us feeling drained and anxious as we struggle to keep up with the influx of information.

3. Impaired Memory and Cognitive Function

Our brains are not designed to handle the constant bombardment of information characteristic of Popcorn Brain. As a result, our memory and cognitive function may suffer, as our brains struggle to process and retain information amidst the chaos. This can be evident as forgetfulness, difficulty recalling details, and weakened decision-making abilities, declining the overall cognitive performance.

4. Negative Effect on Relationships

Popcorn Brain can also take a toll on interpersonal relationships. When our attention is constantly divided and minds are elsewhere, we may fail to fully engage with those around us, leading to feelings of disconnect and loneliness. This can strain relationships with friends, family, and colleagues.

5. Diminished Happiness and Quality of Life

The overall effects of Popcorn Brain can erode our overall sense of well-being and diminish our quality of life. Constantly feeling overwhelmed can detract us from enjoying life’s simple pleasures. Left unchecked, Popcorn Brain can contribute to feelings of dissatisfaction and discontentment, detracting from our overall happiness and fulfilment.

 

How To Fix It?

By acknowledging how Popcorn Brain affects our mental health, we can take steps to moderate its effects and foster a more mindful approach to life. Some of these steps are:

1. Turn off notifications for non-essential apps to minimise distractions.
2. Use alternative devices like laptops or tablets for social media and remove the apps from your phone.
3. Allocate specific time slots for checking social media, such as a few minutes every 2 to 3 hours.
4. Cultivate hobbies that uplift your mood and divert attention away from social media.
5. Replace mindless scrolling with cognitive tasks like Chess or Sudoku.
6. Use Digital Wellbeing setting in your phone to set time limits on apps usage.
7. Cut down on social media and use this extra time to learn new things, reading or writing.
8. Establish a daily routine with designated time blocks for various activities, fostering better organisation.
9. Identify and prioritise tasks to avoid feeling overwhelmed, focusing on high-priority items first.
10. Take regular breaks to refresh your mind, preventing burnout and improving overall productivity.
11. Plan tech-free time and spend time outdoors, like on weekends, and integrate them into your schedule regularly.
12. Keep your phone away from your sleeping area to improve sleep quality.
13. Avoid using electronic devices at least one hour before bedtime and one hour after waking up.
14. Practice meditation to enhance concentration and awareness.
15. If you find it difficult to manage it on your own, don’t hesitate to seek professional help.