Beat the Brain Rot: How to Be More Intentional in 2026

Ever feel like you end up in a fog, where you spend hours upon hours scrolling mindlessly and feel either no better for it, or possibly even worse? This is what the internet has deemed “brain rot”, and it’s a growing problem no matter what you call it.

It comes from spending countless hours consuming low-quality, often short-form content that doesn’t engage your brain in any meaningful way. Like speed dating at hyperspeed, you won’t be able to make a meaningful connection. When this behavior becomes a problem is simple – it’s when you want to stop.

The problem is, of course, that social media is designed to be addictive, and it’s very good at it. That’s why if you want to beat brain rot in 2026 as part of your new year, it’s time to adopt these intentional, and even spiritual, practices:

Embrace Spirituality and the Mind-Body Connection

One of the most powerful ways to break free from digital brain rot is to reconnect your mind and body. Feeling connected to your body and in your body can be done in so many ways. A good place to start? Yoga. True yogic practices are perfect for building that connection while also allowing you to gain strength and flexibility. You also have the opportunity to continue your practice, moving into advanced meditation practices and eventually a Kundalini activation.

In yogic practices, Kundalini refers to the energy locked at the base of your spine. Activating it unleashes this energy, allowing many people to enter what they call God-Consciousness. It’s the ultimate mind-body connection and allows you to operate at higher levels. While it can take time to get there (though you can improve your chances with a guide), the mere journey can help you reconnect and beat brain rot.

Commit to One Creative Project Per Month

For those creatives who do enjoy working with their hands, try to take on at least one creative project per month. This could be a short project that you can complete in one day at first, but as you go on, you’ll naturally find yourself drawn to more challenging projects. Don’t be afraid to take on a project that technically needs multiple months to finish, either.

For best results, skip the screens and put on either a good playlist or even an audiobook. This way, you can focus entirely on what you’re doing and get drawn into the intentional process of creation.

Start Journaling

Another simple way to embrace intentionalism while engaging your brain to boost your memory and mood is to journal. Spend a small amount of time (say, ten minutes) writing in your journal. It doesn’t need to be about your day or even how you’re feeling. Think of it as a chance to free write anything and everything. Do this with a pen and paper, and feel yourself connect with that intention.

Create a Playlist of Reading Material

Another excellent way to beat back brain rot and live more intentionally is to learn. The good news is that there are so many simple ways to do it, but one of the most practical options is to spend your time reading just before bed. Pick up a literary or thought-piece magazine with engaging essays, a short story collection, or even find a few authors you find engaging on a long-form social platform like Substack. Using this time reading instead of scrolling can do wonders for resetting your brain and helping you beat brain rot in 2026.