For Rinki Das*, her job demands nothing short of a photographic memory. As a 24-year-old in the fast-paced media industry, chasing news cycles and handling breaking stories daily, she simply cannot afford to forget names, places, or even the tiniest details related to her beat. Yet, she admits that the task is becoming increasingly challenging.

“The harder I try to focus, the more difficult it becomes to remember things,” she confesses.

Rinki notes that while she was never one to struggle with memory, she now finds it increasingly difficult to concentrate, think clearly, recall information, and stay attentive – all classic symptoms of brain fog.ada Row

Rinki, however, is not alone. Shalini Jha*, a 23-year-old fashion designer based in Delhi NCR, shares a similar experience. Her lifestyle, in her words, is no extraordinary one, which includes binge-watching her favourite series late into the night (and sacrificing sleep often), endless Instagram scrolling, and the demands of a high-pressure job. This seems to be the likely culprit behind her own struggles with brain fog.

Anecdotal evidence shows brain fog is becoming increasingly common, with younger generations, primarily Gen Z, affected by it. We also analysed several Reddit confessions, where young people are discussing the same issue.

 

 

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TikTok trends like "Brain Rot" – recently named Oxford's Word of the Year – highlight the rising deterioration of mental and intellectual well-being, often attributed to overconsumption of content. This trend, popularised by Gen Z for its relatability, underscores a growing concern in today’s digital age.

Brain rot IRL

When was the last time you sat down to read a book and not got distracted by your nearest electronic device? We never realise how little things like scrolling Reels while eating our food are tiny steps towards brain fog.

India Today spoke to various experts, and they all seem to agree that there is a growing pattern of brain fog, especially in the younger generation.

Absy Sam, a counselling psychologist from Mumbai, tells us this rise in brain fog in younger individuals is especially concerning because the prefrontal cortex (crucial for decision-making and impulse control) is still developing, making it more vulnerable to stress and overstimulation. According to her, the reason for this rise lies in various factors, but primarily, lifestyle.

The real culprit

Mehezabin Dordi, a clinical psychologist at Sir HN Reliance Foundation Hospital, tells India Today that brain fog is becoming more prevalent across all age groups, especially among the younger population.

According to her, modern lifestyles characterised by chronic stress, digital dependence, and lack of physical activity contribute significantly.

She says the Covid-19 pandemic also exacerbated brain fog, with many experiencing disrupted routines, social isolation, and post-viral fatigue.
Let’s discuss each one of them.

Dr Arvind Otta, a senior psychologist and mental health activist from Delhi, says the youth today are experiencing brain fog due to the modern-day lifestyle, environmental factors, and societal pressure.

The digital overload syndrome

Dr Otta says one of the leading causes of this brain fog is what can be referred to as the digital overload syndrome. Gen Z is born in the age of social media, and Dr Otta says that it is one of the reasons why we suffer from brain fog.

“Unfortunately, young people, especially Gen Z and millennials, are couch potatoes with endless interaction with technology, screens, notifications, and social media. It will also be noticed that this flood of information actually overloads the brain and diminishes its effectiveness when working under high-pressure situations. Switching from one app to another, messages and tasks in between, shortens attention span and productivity, causing mental fatigue,” Dr Otta says.

Mehezabin mentions another reason for this brain fog is that, compared to previous generations, Gen Z faces intense competition, societal expectations, and the stress of creating a digital persona (hello, 70-hour work week?).

She also mentions that long hours of sitting and minimal outdoor activities negatively impact cognitive function, which is often seen in the younger generation, whose jobs involve sitting in one corner with electronic devices.

Sleep? No sleep

Both experts, Mehezabin and Dr Otta mentions the importance of sleep for dealing with brain fog. No surprise here, as data also shows that Gen Z, out of all the generations, has the worst sleep cycle.

Dr Otta says that young people also have poor sleep quality because they spend many hours before night using their electronic devices, inhibiting melatonin (the hormone that aids sleep) release.

“Unpredictable timetables, study or work at night, and a series of shows worsen sleep loss, a leading cause of brain haze. If an individual does not get enough sleep, it becomes hard for their brain to create new memories, and the brain is hazy,” he adds.

Stress and anxiety

Current research shows that Gen Z appears to be experiencing the most mental health issues compared to other generations, with significantly higher rates of anxiety and depression compared to millennials, Gen X, and baby boomers.

This stress and anxiety are also majorly responsible for taking a central stage here, as they are core to how the brain functions. Brain fog is compounded by the increase in mental health issues such as anxiety and depression, which entirely influence learning, memory, and concentration.

Dr Otta explains that young people are also under tremendous pressure due to academic challenges, job insecurity, and social pressures.
“Chronic stress is toxic to the hippocampus, which has a role in memory and learning, among other related disorders, and therefore makes a person worse as far as brain fog is concerned. This is further aggravated by other wrong habits, including toxin-rich diets from processed foods, poverty-like meal skipping, and lack of vigorous physical activity, all starving the brain of its needful nutrients or physical challenge,” he says.

Social media

Absy says that social media rewires our brains to function in short bursts, like a "one-minute reel," making it harder to consolidate memories for the long term. A 2022 study released by Wilfrid Laurier University, Canada, says that excessive screen time during brain development can increase the risk of Alzheimer's disease and related dementias in adulthood. Mehezabin agrees and adds, “With the rapid influx of information (from social media), the brain may struggle to filter and prioritise what is worth retaining.”

How to deal with brain fog?

If you’re here and want to know how to deal with brain fog so that you don’t have to push your brain to recall things, here are some expert-approved tips (practical ones) on how you can deal with brain fog.
Have a look at some.

Quality sleep: Sleep plays a very important role in cognitive functions. Make an effort to get between seven and nine hours of sleep every night and try to go to bed at the same time every night. To improve the quality of their sleep, people should minimise their exposure to the light emitted by screens of computers, TVs, and other electronics, eat lightly before bedtime, and avoid substances like caffeine when going to bed.

Nutritious diet: Eat a balanced diet that includes greens, fatty fish, nuts and seeds, and berries. Another factor is the importance of drinking water during stressful situations because water deficit worsens concentration abilities. Reduction of processed foods, sugar, and excess caffeine may lead to a decrease in the level of mental fatigue.

Physical activity: Another way of preventing the formation of brain fog is exercise, which increases one's metabolism and should be engaged in for at least thirty minutes every day. People who regularly engage in exercise can function better. These include walking, yoga, or strength training. In addition to physical activity, it is also helpful to use relaxation techniques such as being present in the moment, meditation, or deep breathing to reappraise a stressful condition.

Avoiding digital overstimulation: Reduce the time that you spend in front of screens consciously. Relax your eyes and avoid working on two or more tasks simultaneously to reduce the chances of mental fatigue and cognitive overload. Stimulating cognitive functions through tasks such as reading, solving puzzles, or learning new skills may help to enhance cognition.

Remember, brain fog may be caused by nutrient deficits, hormonal concerns, or persistent diseases. So, consult a healthcare professional if you can’t get rid of symptoms like difficulty concentrating or focusing, confusion, fatigue, forgetfulness, losing your train of thought, or mental exhaustion.

(*names changed as per request)