Need A Break From Scrolling? Try An “Anti-Brain Rot” Routine

While nothing hits the spot quite like a good rot day, especially when you’re burnt out and tired, it’s so easy to go overboard. What starts as a refreshingly lazy two-hour scroll can quickly turn into a weekend-long lie down, and before you know it, you start rotting every chance you get.

It’s why creators on TikTok are coming up with cute “anti-rot agendas” to inspire themselves to put down their phones and try something new. The idea is simple: An anti-rot agenda is essentially a list of things to do besides sleeping and scrolling, and it’s often aesthetic enough to actually work.

On the app, creator @studywithara has been sharing anti-rot agendas that make you want to get up and seize the day. A list posted June 6 suggested putting your phone down in favor of a light 15-minute workout or a brain dump journaling sesh, and it also suggested looking for ways to add some whimsy to the day, like planting a mini herb garden or reading in the park until the sun sets. It’s the perfect mix of movement, productivity, and fun.

That’s also the best part: Anti-rot agendas don’t have to be too active or over the top. There’s no need to clean your whole house or go on a five-mile run if you don’t want to. They’re a reminder that it’s possible to relax and take it easy while still making the most of your day. Here’s what to know about the trend.

Why The Anti-Rot Agenda Works

The cute anti-rot agendas that come across your FYP go viral for a reason; they’re a way to ease out of bed and into a more productive or fulfilling day, all without overdoing it. If you’ve been rotting for a little too long and officially want to turn things around, they might be the best route to take.

Instead of forcing yourself to be productive, you might start by slowly making a matcha, going to a coffee shop for a croissant, or taking a leisurely walk through the park. In @studywithara’s comments, people seem to be into the idea of doing just a little bit more with their day.

“It took me so much time to clear the fog and realize slowly building a habit of productivity kept me away from the rot. Good luck to all my bed rotters this week!” Another wrote, “Commenting to stay on comforting self-care TikTok.”

On July 12, the creator offered another anti-rot agenda, this one with fun suggestions for activities to do during your downtime, like writing a postcard to a friend, reading an interesting Substack article, or plating your food like they would in a restaurant.

All of these ideas are so simple, and yet they can feel like a more fulfilling way to spend your day because they’re creative and unique. They’re also the perfect antidote to “brain rot,” which might be setting in if you hear nothing but TikTok sounds echoing in your head. (Take that as your sign to step away from your phone.)

If you need a little more structure, check out creators like @lifeasraven, who offers hour-by-hour anti-rot routines. Her videos often factor some rot time into your day — perfect if you need a quick rest — but then ease you back into the real world with instructions.

Imagine you’re having a lazy Saturday. At 3 pm, you might throw back your covers, get up, open your curtains, and stretch. At 3:15, you’d change out of pajamas and into loungewear. At 4:00, you might go for a short walk. This checklist can help you come out of a true funk by showing you how to get up and get on with your day.

In her comments, one person said, “Thank you! I needed this today.” Another wrote, “This is so sweet. I needed a gentle push.” It doesn’t matter if you want to be productive, make the most out of your weekend, or simply find a way to get out of bed. There’s an anti-rot routine for you.