A few minutes into a task, do you feel a compulsive urge to check your phone? Does concentrating on a single task feel dry and challenging to you? Do trains of fragmented, random thoughts feel sputtering in your brain like popcorn in a pan? Do you feel mentally drained despite doing minimal cognitive work?
If this sounds like you, chances are that you have a popcorn brain.
A term coined by researcher David M Levy in 2011, a popcorn brain is when the “mind tends to be restless, and easily distracted. Just like how popcorn pops in random bursts, thoughts pop at a rapid pace, making it challenging to maintain focus or concentrate on tasks for extended periods,” explains Dr Shweta Sharma, general secretary of the Indian Association of Clinical Psychologists, and founder, Mansa Global Foundation for Mental Health. “This term is often used to convey the idea of mental busyness or cognitive overload,” she adds.
Technology, especially social media, is the primary reason behind it.
Just think how thrilling the digital world feels—all that new information, notifications and entertainment—giving you that low-cost dopamine hit, which traps you in that habit of incessant scrolling as if there isn’t any tomorrow. Compare this to the real world, where things happen at a much slower pace. However, there is a price to pay for the former. As you get accustomed to technology and social media, so does your brain, which over time gets used to the overstimulation and multitasking of the tech world. And before you know it, just like information and technology pops randomly on your screen, thoughts start popping inside your brain, something that you have little control over.
Along with technology, information overload and multitasking, too, are to blame. “Being bombarded with vast amounts of information from various sources can overwhelm the brain’s capacity to process and retain it,” explains Dr Sharma. At the same time, “juggling multiple tasks simultaneously can lead to cognitive overload, reducing the brain’s efficiency and ability to concentrate,” she adds.
While these are the primary factors, there are other reasons as well. “When you’re sleep-deprived, your brain doesn’t function optimally, leading to feelings of fogginess and difficulty focusing,” explains Dr Jyoti Kapoor, founder-director and senior psychiatrist, Manasthali. At the same time, “high levels of stress and anxiety can impair cognitive function and make it harder to focus,” she adds.
What does a popcorn brain feel like? “It feels like your thoughts are constantly popping up, one after the other, and the brain is always active, with thoughts bouncing around rapidly and sometimes unpredictably. This might feel exciting and creative at times, but it could also feel overwhelming or difficult to focus when there’s too much mental ‘popping’ happening all at once,” says Dr Kapoor.
There are other signs as well, such as:
- Getting easily distracted, and often, by irrelevant stimuli or thoughts, leading to difficulty in staying on task
- Shortened attention span so much so that one has difficulty maintaining focus for an extended period
- Difficulty completing tasks efficiently and effectively due to frequent interruptions or inability to concentrate
- Struggling to make decisions or feeling indecisive due to cognitive overload
- Forgetfulness, such as one has difficulty remembering information or details, even shortly after learning or experiencing them
- Feeling mentally drained or exhausted, even after minimal cognitive exertion
Who is more prone?
While anyone can have a popcorn brain, there are certain groups more prone to it than the rest. These include:
Adolescents and young adults: No surprises here! Adolescents and young adults are often heavy users of social media and technology, making them more susceptible to the effects of excessive screen time and information overload
Students: Especially since the Covid pandemic, there has been an increased proliferation of technology in education, which increases students’ online time, putting them at risk for popcorn brain
Individuals working in high-pressure jobs: This requires constant multitasking, such as jobs of executives, entrepreneurs, and healthcare professionals, which may increase their risk due to the demands of their work
Seniors: While they may not be as heavily engaged with technology as youngsters, they can still be affected by information overload and cognitive fatigue, especially if they are trying to keep up with rapidly changing technologies or are experiencing age-related cognitive decline
Frequent travellers: Those who travel often for work or leisure may experience disruptions in their sleep patterns and routines, leading to increased susceptibility to cognitive fatigue and distraction
How does popcorn brain affect?
While fragmented focus and negligible attention span might not appear to be a big deal, a popcorn brain can have a wide-ranging impact, which includes “increased stress and anxiety, reduced mental clarity, sleep disturbances, negative impact on both physical and mental health, and decreased well-being”, as per Dr Kapoor. It can even impact vital cognitive functions such as those related to memory, learning and emotional regulation, she adds.
Notably, the impact of a popcorn brain isn’t just restricted to physical and mental well-being, say experts, and can impact:
Work performance: Difficulty concentrating and reduced mental clarity can impair job performance, affecting tasks, deadlines, and overall productivity
Academic performance: For students, a popcorn brain can hinder studying, comprehension and retention of information, leading to lower academic performance and increased stress
Time management: Constant distractions and difficulty prioritising tasks can lead to inefficiency in time management, resulting in missed opportunities
Interpersonal relationships: Struggling to focus or being preoccupied with racing thoughts can strain relationships with family, friends, and romantic partners
Creativity and innovation: While a popcorn brain can fuel bursts of creativity, it can also result in scattered ideas and difficulty channelling creativity effectively
Decision-making: Rapid-fire thoughts and impulsiveness can hinder effective decision-making, leading to rushed choices or indecision. This can impact both personal and professional decisions, potentially leading to negative consequences.In fact, popcorn brain, through the “cumulative impact of reduced productivity, strained relationships, and diminished personal fulfilment” can lower the overall quality of life and “hinder the fulfilment of personal goals and aspirations,” the experts say.
Is it a cause for concern?
The strategies to address a popcorn brain are multi-fold and include “limiting screen time, practising mindfulness and focus techniques, prioritising tasks, managing stress, ensuring adequate sleep, and engaging in activities that promote mental clarity and relaxation,” recommends Dr Sharma.
While popcorn brain in itself isn’t a medical condition, “persistent symptoms such as significant difficulty focusing, memory problems, chronic stress, or changes in mood and behaviour may warrant a visit to a healthcare professional, particularly if these symptoms interfere with daily functioning and quality of life. A doctor can help assess whether underlying issues such as attention disorders, anxiety, depression, or sleep disorders may be contributing to these symptoms and provide appropriate guidance and treatment options. Additionally, if symptoms of popcorn brain are accompanied by physical health concerns, such as headaches, fatigue, or changes in appetite or sleep patterns, it’s important to seek medical advice to rule out any underlying medical conditions,” Dr Sharma recommends.
How to cope with it
Practise mindfulness
This one is highly underrated but extremely beneficial. Hence, make it a point to engage in mindfulness meditation or other mindfulness practices to cultivate awareness of the present moment and develop the ability to observe thoughts without becoming overwhelmed by them
Establish a routine
This provides structure and stability, helping to reduce feelings of overwhelm and chaos. Set aside dedicated time for work, relaxation, exercise and social activities
Reduce consumption of stimulants
These include caffeine and nicotine— they can contribute to racing thoughts and increased mental activity
Implement techniques for stress management
These can be deep breathing, yoga, muscle relaxation, etc, to reduce the physiological and psychological effects of stress on the body and mind
Prioritise sleep
Develop good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine and ensuring a comfortable sleep environment, among others
— Dr Jyoti Kapoor, senior psychiatrist and founder-director at Manasthali, a mental health and wellness platform