A new wellness trend is making the rounds on TikTok, promising a reprieve from the relentless scroll and the mental fog often dubbed "brain rot." Dubbed "brainstacking," the practice involves curating a stack of offline activities—journaling, puzzles, coloring, and reading—designed to engage the mind and reduce screen dependency. The trend has resonated with Gen Z and millennial users, who are increasingly seeking ways to unplug from the digital world.
What is Brainstacking?
Brainstacking videos typically feature aesthetically pleasing setups: candles lit, lattes in hand, and a neatly arranged pile of books and puzzles. Creators showcase their routines either as a morning ritual to start the day with intention or as an evening wind-down to combat job stress. The activities vary but often include journaling, solving crosswords or Sudoku, coloring, and reading both fiction and nonfiction.
The trend's popularity was catapulted by creator Mandy Rulez, whose videos have spawned countless imitations. Supporters claim that brainstacking boosts brainpower and helps break the cycle of doomscrolling. Critics, however, dismiss it as performative, pointing to the rigid, timed nature of the activities, which can feel more like a checklist than a genuine engagement with hobbies.
The Science Behind Screen Time and Brain Health
The negative effects of excessive screen time are well-documented, particularly for children, but adults are not immune. Studies indicate that more than two hours of daily screen time can impair learning, memory, and mental health, disrupt sleep, and increase the risk of neurological conditions such as Parkinson's and dementia. Social media's addictive qualities are also widely acknowledged, though even a short break can mitigate some harms.
Brain games, such as logic puzzles and Sudoku, have long been marketed as cognitive enhancers, especially for older adults. Yet the research is far from conclusive. While some studies suggest a link between cognitively engaging hobbies and a reduced risk of cognitive decline, no double-blind, controlled trials have proven causation. Most benefits appear to be skill-specific rather than broadly protective of overall brain health.
Journaling and Its Emotional Benefits
Journaling, a staple of brainstacking, has more robust evidence. Research shows that expressive writing can improve memory, reduce anxiety and depression, and ease psychological distress. Writing by hand, as opposed to typing, has been found to enhance comprehension and emotional processing, making the analog approach particularly beneficial.
Coloring and Reading: More Than Just Leisure
Adult coloring has been shown to support mindfulness, stress relief, and even motor skills. Reading, the centerpiece of many brainstacks, offers distinct advantages: nonfiction fosters critical thinking and learning, while fiction—often dismissed as frivolous—has been linked to improved memory, self-control, social skills, and empathy.
While brainstacking may not be a scientifically proven cure for digital overload, its emphasis on offline, mindful activities aligns with broader public health advice to limit screen time. As the trend continues to gain traction, it raises important questions about how we balance technology and well-being in an increasingly connected world. For those looking to reclaim their attention, brainstacking offers a tangible, if imperfect, starting point. Relatedly, policymakers and tech critics have been debating the role of tech giants in shaping digital habits, while some lawmakers have floated measures to address the economic incentives that keep production overseas. But for now, the brainstacking trend remains a personal, rather than political, response to the challenges of the digital age.
