From work meetings and online classes to social media and late-night scrolling, digital screens have become an unavoidable part of everyday life. While prolonged screen use is often blamed for poor concentration and mental exhaustion, researchers are increasingly examining whether excessive digital screen time may also contribute to symptoms commonly described as "brain fog" - including difficulty concentrating, forgetfulness and mental fatigue.
A 2025 longitudinal study analysed data from 4,557 adolescents in the Adolescent Brain Cognitive Development (ABCD) Study over three years. Researchers found that higher screen media activity was associated with increased internalising symptoms and stress, alongside changes in brain networks involved in attention and emotional regulation.
On the occasion of World Brain Day, we spoke to Dr Lokesh B, Senior Consultant – Neurology, Aster CMI Hospital, Bengaluru, and Mr Saikishore, Clinical Psychologist, Aster Whitefield Hospital, to understand whether excessive screen time can affect brain health, what brain fog actually is, who may be at greater risk, and what practical steps people can take to maintain cognitive well-being in an increasingly digital world.
Why constant screen use can leave you mentally drained
Mr Saikishore, Clinical Psychologist at Aster Whitefield Hospital, said that although "brain fog" is not a medical diagnosis, it has become an increasingly common complaint in the digital age. People often describe it as difficulty concentrating, forgetfulness, mental fatigue, slower thinking and a feeling of being mentally "stuck". According to Mr Saikishore, excessive screen time does not directly damage the brain, but the way people interact with digital devices can affect cognitive performance.
"It is often the constant notifications, endless scrolling, multitasking and prolonged exposure to digital content that create what psychologists describe as cognitive overload. The brain keeps switching between tasks instead of maintaining sustained attention, making it harder to focus deeply or think clearly," he said.
Creativity, memory and sleep may also take a hit
Mr Saikishore noted that prolonged digital engagement leaves little room for uninterrupted thinking, which is essential for creativity, learning and memory. As a result, students and working professionals may notice poorer concentration, slower recall, mental exhaustion and even writer's block or creative fatigue after spending long hours on screens.
"Creativity needs uninterrupted focus, but it also requires periods of rest, when the brain quietly processes information. Constant digital stimulation leaves very little space for this natural incubation," he said.
He added that excessive screen use late at night can further worsen these symptoms by disrupting sleep.
"Exposure to blue light before bedtime suppresses melatonin production, delays sleep onset and affects sleep quality. Poor sleep interferes with memory consolidation, attention and decision-making, making the feeling of brain fog even more noticeable the next day," he said.
It's not the screen, but how we use it
Dr Lokesh B, Senior Consultant – Neurology at Aster CMI Hospital, Bengaluru, said the problem is often not the screen itself but the way people use digital devices. Constantly switching between emails, messaging apps, social media, online meetings and entertainment gives the brain little opportunity to recover, which can gradually reduce mental efficiency.
"Digital platforms are designed to capture our attention through endless updates and notifications. As the brain becomes accustomed to quick bursts of information, sustained focus becomes more difficult, and even simple tasks may begin to feel mentally demanding," he said.
Dr Lokesh added that constant digital exposure can also affect emotional well-being by keeping the brain in a state of continuous alertness, contributing to stress and mental exhaustion. He also pointed out that relying on smartphones for reminders, directions and everyday information may reduce opportunities to actively exercise memory and other cognitive skills.
Healthy digital habits can support mental clarity
Both experts emphasised that the solution is not to eliminate technology but to use it more mindfully. Mr Saikishore recommended “reducing multitasking, taking regular screen-free breaks, following the 20-20-20 rule, exercising, spending time outdoors and maintaining good sleep hygiene.”
He added that if brain fog persists despite lifestyle changes, or is accompanied by headaches, confusion, significant memory problems or mood changes, people should seek medical evaluation to rule out underlying neurological, hormonal, nutritional or psychological causes.
Dr Lokesh also recommended creating technology-free periods during meals and before bedtime, working in focused blocks, practising mindfulness and encouraging children to balance screen time with outdoor play and hobbies that do not involve digital devices.
"Technology is an essential part of modern life. The goal is not to avoid screens completely but to use them wisely. Balancing screen time with healthy lifestyle habits allows the brain to recover, improves mental clarity and supports long-term brain health," he said.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS
