TL;DR (Because of course I generated a wall of text): Take a break from the internet, create a schedule for getting yourself used to reading longer texts, take breaks while reading, and perhaps reconsider how you interact with The Internet and the world in general.
Here are the basic "to reduce the brain rot just don't interact" tips:
- Take a break. Give yourself time off from The Internet (for these purposes The Internet is the social media industrial complex; clickbait news, recommended videos, social media sites, etc. You don't have to totally check out of email or your local news site, just get away from the huge time sucks). I'd say to take at least one day a week where you're online for less than an hour a day, and to maybe work up to doing a week-long break from whatever the main agents of rot are.
- Once you've identified the main agents of rot, give yourself a time limit or set up rules for yourself. I don't let myself look at social media in bed, for instance; no staying up late on my phone, no scrolling before I get up and start my day. I don't give myself a strict time limit anymore, but for a while there I was very firm about "you only get to go online 4 hours a day" with myself.
- Don't comment (or at least only share the things you really want to share). If you feel the need to argue, or if you feel pressured into sharing something, don't. Step back, maybe even open the post in a new tab or send it to yourself, and come back later. If you've been thinking about it and have decided it IS something you care enough to talk about, share it. If you look at the tab and feel stressed out or still feel reactive, close the tab and walk away.
- Go out and interact with the real world in a non-work capacity for a few hours a week; take walks or go shopping or go out and take pictures of insects. Touch grass so that The Internet is not the only thing you're doing with your downtime.
Here are the "work on reading longer texts specifically" tips:
- Set a reading goal for yourself. Maybe you want to read one New Yorker article a week, maybe you want to read all the way through news articles, maybe you want to read novels like you used to in high school. Figure out what your actual goal is and articulate that goal to yourself.
- Set up a practice schedule and gradually increase the amount of time you're reading. Don't go from short tumblr posts to a novella, go from short tumblr posts to slightly longer news articles, then to slightly longer essays, then to a novella. You can do this in literal paragraphs if you want to - maybe your goal for your first day is to read five paragraphs in a row, and the second day is seven, and the third day is ten, etc, until you are comfortably reading for longer amounts of time without counting paragraphs. (Try this with books from gutenberg.org; read a classic you haven't read a few paragraphs at a time and if you find yourself going over your paragraph count, let yourself run with it. If you finish a book, good for you, find another one and start again.)
- Set up a maintenance schedule. If your goal is to read longer news pieces, try to read a longer piece every week and try to read to the end of every news article you open. If your goal is to read novels or longer nonfiction, try to read a book a month (maybe setting aside dedicated time each week to read, maybe Thursday evenings are book time now). If you find yourself falling back into old habits, take a break from The Internet and do some more rigorous practice for a while.
If you find yourself getting frustrated while you are reading you can also take a break! Read until you get frustrated and then *instead of switching to a different page or closing the article* close your eyes or look out the window or away from the screen for thirty seconds (count 'em! count out the time in your head) and then continue reading. You can also take a longer pause and sit and think about why you're getting frustrated. Is it the subject matter? Is it just looking at this text for longer than a couple minutes (if you are experiencing FOMO because you're reading for another few minutes instead of scrolling, the harder tips at the bottom are going to be important to you)? Are you comfortable? Are you reading this text to procrastinate from something and the procrastination is making you nervous? Are you trying to read to the bottom of your dash and reading a long post is taking up more time than you want while scrolling? Are you bored? Genuinely and very seriously: are your eyes straining and does your head hurt (if this is the case when is the last time you had your eyes checked or your glasses prescription updated)?
Here are the much harder "examine yourself and reassess your reactions to things" tips:
Work on re-training your attention span.
- Identify something that you enjoy and find deeply engaging, and schedule some dedicated time for that thing. Set a literal timer (it can be a short amount of time at first) and sit down and do the thing without switching to a different website or opening up an app on your phone. This can be re-reading or watching a couple episodes of a show you like or listening to your favorite album while you sit down and draw. What's important is to spend a longer time focusing on doing something you DO like before attempting to spend a longer time focusing on something you DON'T like.
- When you're starting on things you DON'T like, start with things you mildly don't like, or that feel tedious but aren't actually unpleasant. One way I do this is by transcribing poetry; I look up poems that I connect to and I transcribe them into a notebook that I have for that purpose. I enjoy having the finished product, but I don't enjoy the process, so it takes some effort to stick with it. Maybe there is a boring book you have been trying to get through, maybe you need to detail your car, maybe you've been trying to take up embroidery - these are good things to make yourself pay attention to (having music or a podcast on can help, but avoid watching videos or opening social apps)
- When you're okay at that kind of thing (doing something not actively unpleasant) work on your attention span for things you ACTIVELY don't like. I don't think you should be a masochist about this, but you should work on being okay with doing unpleasant things for a sustained period of time. All of us have to do unpleasant stuff sometimes, and it's better to be able to pay attention to it for an hour at a time than it is to put it off forever.
This leads into the next Big Tip which is:
Work on being less reactive
- Find something that you dislike; I'm going to use conservative talk radio as my example.
- Expose yourself to the disliked thing for short periods of time (under ten minutes, maybe under five minutes).
- Work on moderating your emotions during the time spent exposed to the disliked thing. If it makes you angry, work on intellectualizing the anger without becoming agitated by it. If it makes you sad, work on accepting that sadness without letting it drag down your mood. This isn't precisely about becoming numb to stimuli, but it is about being more in control of how your emotional reactions impact you.
- Analyze the disliked thing. Why does it make you angry? Is that on purpose by the creator of the thing? Would it make someone else angry in the same way? How would you explain the anger to a neutral third party?
- Consider responding instead of reacting. Let's say you're seeing a lot of very sad and upsetting things online and it's making you sad and upsetting you. You re-share these things because you don't feel like there's anything else you can do or you get angry when you see people sharing incorrect information, perhaps you argue with people about this. Now try looking at the upsetting things through the lens of point number four. This has upset you; how has it upset you? And once you've thought about how it upset you and have articulated that to yourself, find out what you can DO. I cannot make conservative talk radio go off the air, but I can support the groups harmed by conservative talk radio; thus there is no point in me getting upset and angry about conservative talk radio when I could be helping the people they target instead.
And that gets us to the last big tip which is:
Ask yourself if you are spending your time in a way that is enjoyable and edifying.
We all have limited time in our days and limited time in our lives. If you are finding yourself frequently frustrated online, it's a good time to consider whether you want to be spending so much time online.
If you feel like The Internet has become a rat race in which you can't read more than a few paragraphs without getting frustrated, there's a good chance that not only are you spending too much time on The Internet, but you're also spending it on doing things that you don't particularly like.
A realization like yours, Anon, that you are getting frustrated with any longer texts, can actually be really helpful because it provides a good opportunity to look at what you're engaging with and consider the questions:
- Is this something I enjoy?
- Do I feel good when I do this thing?
And that's a great way to figure out how to get rid of things that are leading to your background frustration. Maybe that looks like paring down the list of blogs you follow, maybe that looks like unsubscribing from some youtubers and podcasts, maybe that looks like uninstalling apps, maybe that looks like blocking a whole bunch of people and terms on your socials.
I don't think that everything we do has to help us grow as a person or expand our consciousness or anything like that, but I do think it's important to prioritize doing things that you like and doing things that you feel good about.
Like, I'm not doing something *wrong* if I spend an afternoon on Youtube watching drama channels every once in a while, but if I come out of a few afternoons of watching youtube drama channels feeling restless and anxious and like I wasted my time - even if I enjoyed myself while I was watching - it's probably a good idea for me to take a break from drama channels and see if there's something I can do instead that will make me feel better.
You are an animal that requires significant enrichment in your enclosure.
Think about tigers. Tigers in captivity are going to be excited to get high-value treats for any reason. They will eat and enjoy the treats. But if a tiger in captivity is only given the treats and never given any other form of activity to engage with, it is not going to be a happy tiger. If you start putting their treats in a pumpkin or a puzzle feeder or giving them toys to play with, that is going to be a much happier tiger.
Please give your brain things to play with that are more than just treats (though it does need some treats!). Make yourself a happy tiger. Your brain need a puzzle feeder, not a treat button.
