Reframing brain rot

Brain Rot and ADHD: Another Layer of Shame We Don't Need

If you've spent any time around teenagers lately—or their parents—you've probably heard the term "brain rot" thrown around. It's everywhere. Oxford Dictionary even made it their Word of the Year for 2024, defining it as the negative impact of consuming low-quality online content through endless scrolling and mindless viewing.

The conversation usually goes something like this: "You're just rotting your brain on TikTok" or "All this brain rot is making you unable to focus." Parents say it. Teachers say it. And increasingly, kids are saying it about themselves.

But here's what's bothering me about this whole "brain rot" narrative, especially when it comes to ADHD brains.

The Shame Spiral Starts Early

For kids with ADHD, the brain rot label becomes just another thing to feel bad about. They're already carrying shame about not being able to focus in class, forgetting assignments, or struggling with executive function. Now we're adding shame about how they unwind, regulate, or seek the stimulation their brains desperately need.

I see it in my classroom all the time—kids apologizing for being on their phones, as if seeking dopamine through a quick scroll is some kind of moral failing. But what if that "mindless" scrolling is actually their brain's way of trying to find balance?

Not All Screen Time is Created Equal

Here's the thing about ADHD brains: they're constantly seeking stimulation. Sometimes that TikTok compilation or YouTube rabbit hole isn't brain rot—it's brain food. It's providing the sensory input, the novelty, the quick dopamine hits that help regulate an understimulated nervous system.

I've watched neurodivergent kids use "brain rot" content to:

• Transition between demanding tasks

• Self-soothe after overwhelming social interactions

• Fill the gap when their medication wears off

• Process emotions through relatable memes and videos

Is it ideal? Maybe not. But is it serving a function? Often, yes.

The Hyperfocus Trap

Of course, ADHD brains can get genuinely stuck in unproductive loops. That's real. When hyperfocus kicks in around social media, hours can disappear without intention. But the solution isn't more shame—it's understanding and better strategies.

Instead of labeling it "brain rot," what if we talked about it as dysregulation? What if we got curious about what need the scrolling is trying to meet?

A Different Conversation

I'm not saying unlimited screen time is the answer, or that we shouldn't help kids develop other coping strategies. But I am saying that maybe—just maybe—we could stop adding another layer of shame to the already complex experience of having an ADHD brain.

What if instead of "You're rotting your brain," we tried:

• "What are you getting from this that you need right now?"

• "Can we find other ways to get that same feeling?"

• "How can we make space for both screen time and other activities?"

Because honestly? Our ADHD kids are already fighting enough battles. They don't need to feel broken for seeking stimulation in the ways that are most accessible to them.

The real brain rot might be the shame we keep piling on instead of the compassion we could be offering