Popcorn brain: Why is popcorn brain one of the major health concerns right now? Hack to cut down screen time | – Times of India

“Popcorn brain” is a term used to describe the overstimulation of the brain due to constant exposure to digital devices, leading to an inability to focus or enjoy slower, less stimulating activities. The term popcorn brain was coined by David M. Levy, a computer scientist at the University of Washington.
It is named after the “popping” effect of constant notifications, quick dopamine hits from likes, and endless streams of content. While technology has transformed the way we live and communicate, it has also introduced significant challenges to mental health, productivity, and social well-being and popcorn brain is one of them.

What leads to popcorn brain?

Each ping or notification triggers this urgency, diverting the brain’s attention away from relevant tasks. This results not only in disrupted productivity but also in keeping a hyper-alert brain, with increasing stress levels.
The human brain is set up to become addicted to novelty, which is something that digital appliances exploit, providing an insatiable supply of novelty to entertain. Social networking, video games, and streaming are instant gratifiers that induce the release of dopamine—the “feel-good” hormone—and condition the brain for craving.
Over time, the constant barrage of digital information reduces our ability to concentrate on tasks requiring sustained focus. Activities like reading, engaging in meaningful conversations, or simply sitting still feel less rewarding compared to the instant gratification of screens.

When popcorn brain takes a toll on your overall health

The overstimulation caused by digital devices is linked to anxiety, depression, and feelings of inadequacy, especially among young users. The pressure to stay constantly connected and compare oneself to others exacerbates these problems.
Too much screen time, especially before bedtime, affects the production of melatonin, which is the hormone responsible for sleep. The blue light emitted by the screens deceives the brain into staying awake and thus sleep quality and chronic fatigue are seen.

Prolonged exposure to screens results in bad postures, eye problems, and sedentary life which increases risks of obesity, musculoskeletal disorders, and also heart issues.
While digital devices create ease for communication, they act as hindrances to genuine face-to-face encounters.

Hacks to cut down screen time

Set specific times to use the screen; such as checking email or social media only during certain hours. Use the “Do Not Disturb” mode when with friends or family.
Remove the screens from the bedroom, dining area, and bathroom. Replace screen entertainment with board games, reading, or cooking in those rooms.
Engage in non-screen-related hobbies, such as gardening, painting, or playing a musical instrument. Spend time outdoors for physical exercise and sunlight exposure, which boost mood and health naturally.
To reduce eye strain, take a 20-second break every 20 minutes and focus on something 20 feet away. This simple rule can make screen time less taxing on your eyes.
Begin your day with an activity that doesn’t involve screens, such as exercising, meditating, or journaling. Establish a wind-down routine in the evening with a no-screens policy an hour before bed to improve sleep quality.
Keep physical books or magazines handy to replace scrolling through social media during breaks. Listen to the radio, audiobooks, or podcasts as an alternative to video streaming.