Does it feel challenging to keep focus on one task? Do you feel a compulsive urge to constantly check your phone? Do your thoughts mimic the smartphone experience of switching from one app to the next, compulsively, and not out of need, but mostly mindlessly? Chances are, you’ve got a popcorn brain.
The reason: excessive digital stimulation, mostly caused by increased smartphone use, particularly social media, but also multi-tasking. “As a result, thoughts get fragmented, rendering the individual unable to pay attention to one subject, and thoughts jump from one thing to another like popcorn kernels popping in a pan,” explains Dr Jyoti Kapoor, founder-director and senior psychiatrist at Manasthali, a Gurugram-based organisation focusing on mental health.
Although the term was coined by researcher David M. Levy in 2011, Kapoor says it has recently gained traction due to growing concerns over constant digital stimulation happening due to the use of social media.
According to a 2023 study, just the presence of a phone nearby can bring down focus and cognitive performance when trying to finish a task. A concerning finding, especially because Indians spent a minimum of 4.9 hours a day on their smartphones in 2022, according to a report. And, a 2019 study in Nature Communications says the more content is produced, the more one consumes, and the more limited the attention span gets.
Social media impact
While multiple factors can contribute to popcorn brain, social media is understood to be the primary culprit. “It’s because the content on these platforms is so addictive, and every like, comment, and share triggers dopamine release in the brain,” says Kapoor. “This constant stimulation trains the brain to crave instant rewards. Hence, the slower tasks feel dull, leading to popcorn brain.”
There can be other factors at play, too. “[Some of these are] less outdoor and physical activity, multitasking with professional and personal commitments, and reduced one-on-one conversations,” says Kapoor.
Look for signals
Some signs of popcorn brain include:
* Focusing on long-form content feels challenging
* Losing interest in tasks, or even conversations, that require constant attention
* Feeling restless or bored without a phone, a screen, or some form of entertainment
* But once on the phone, frequently switching between apps, tabs or videos without finishing any
Same as ADHD?
“Although they may share some overlapping symptoms, a popcorn brain is different from ADHD (attention deficit hyperactivity disorder),” says Dr Shweta Sharma, clinical psychologist and founder, Mansa Global Foundation for Mental Health. “First-of-all, the cause. ADHD is a neurodevelopmental disorder with genetic and neurological factors. Despite the overlapping symptoms, while a popcorn brain leads to a shortened attention span, leaving one craving for constant novelty, and difficulty focusing on slower tasks, symptoms for ADHD also include impulsivity, hyperactivity and executive dysfunction.
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“ADHD is a lifelong condition and requires management through medication, therapy and coping strategies. Popcorn brain can be improved by reducing digital exposure and retraining attention. Most important, ADHD is a clinically diagnosed disorder while popcorn brain is a modern phenomenon and not a medical disorder.”
While not a clinical disorder, experts are seeing a rise in the instances of popcorn brain. “Many people, and not only youngsters, spend hours watching reels and find themselves exhausted and unable to focus on their tasks afterward,” says Kapoor. “When asked to keep the screen aside and do simple mindfulness-based tasks such as walking, cooking or gardening, they report improvement in their ability to stay on a particular task.”
Impact
“When you find it difficult to concentrate, and there is reduced mental clarity, it can impair your job performance, affecting tasks, deadlines and overall productivity. Over time, that can cause professional setbacks, decreased job satisfaction and even potentially impact career advancement,” says Kapoor.
For students, it can cause hindrance in studying, comprehension and retention of information, leading to lower academic performance, while also increasing stress over schoolwork.
Popcorn brain can even impact interpersonal relationships. “Being preoccupied with racing thoughts and not focusing can strain relationships with family, friends and romantic partners,” says Kapoor. “It’s because it can make it challenging to fully engage in conversations, empathise with others, and be present in social interactions.”
Dealing with it
“I often suggest strategies like dopamine detoxing, digital mindfulness and structured focus exercises to help retrain their brain,” says Sharma.
Here is what Kapoor recommends one can do on a day-to-day basis to better manage popcorn brain:
Start with establishing a routine. It provides structure and stability, thus helping reduce feelings of chaos and being overwhelmed. For this, compartmentalise time for work, relaxation, workout and socialising.
Limiting the consumption of stimulants, whether caffeine or nicotine, can help, as they cause increased mental activity and, hence, can contribute to racing thoughts.
Implementing some stress management techniques, whatever works for you, can help. Some activities include yoga, deep breathing and progressive muscle relaxation.
A good night's sleep can go a long way in overall health and wellbeing.
“Prioritise good sleep hygiene practices, such as a consistent sleep schedule, creating a relaxing bedtime routine and ensuring a comfortable sleep environment to promote restful sleep and prevent sleep disturbances,” says Kapoor.