6 ways to prevent 'digital dementia', according to a neuroscientist

Hannah Millington
·Health & Wellness Reporter
·6 min read
Woman looking confused at phone, to represent digital dementia. (Getty Images)
Feel like you could be suffering from 'digital dementia'? (Getty Images)

From setting endless reminders on your phone to constantly tapping into social media and messages across multiple apps and unwavering reliance on google maps – the list could go on – it comes as no surprise that a lot of us live on our devices.

But while you've likely heard too much of this isn't great for your mental, physical and social health, it could be having more effects on your brain than you realise (and we don't just mean a short attention span).

"Unable to recall your best friend’s phone number without looking at your phone? What about their birthday? Do you sometimes forget what you were thinking about as you’re thinking about it? Do you reach out to ChatGPT every time you need to express your thoughts and add some coherence into your email? If this sounds relatable you might be experiencing a condition called 'digital dementia'," says Valerie Stark-McQuillan, neuroscientist and formulator at Novomins.

Here, she explains what we know about so-called 'digital dementia', as well as how you can prevent cognitive decline and promote optimal brain health (other than by just cutting down your screen time).

What is 'digital dementia'?

Worried mid adult man holding his head against his hand while sitting on sofa during daytime
Feel like your memory isn't as sharp anymore? Use technology too much? (Getty Images)

To be clear, the concept 'digital dementia' – first coined by German neuroscientist Dr Manfred Spitzer in 2012 – is not a recognised form of dementia itself. "While this is not a condition that can be clinically diagnosed, research indicates that excessive technology use may raise the risk of cognitive decline and cause changes that resemble dementia," explains Stark-McQuillan.

"The digital dementia theory suggests that getting over-stimulated by digital screens may damage brain development, thus bringing on brain changes that are similar to or mimic early dementia and related disorders.

"Being exposed to digital screens for more than two-three hours a day has been shown to harm the function as well as the structure of certain brain areas. The symptoms of digital dementia include weakened concentration, memory problems, declining IQ and impaired emotional regulation."

"Furthermore," adds Stark-McQuillan, "research demonstrates a strong correlation between technology overuse and dementia symptoms and risk, even though there is no recognised diagnosis for digital dementia."

The good news, the neuroscientist explains, is that even a small daily change can have a significant impact on your brain health.

How to prevent digital dementia

1. Exercise regularly

Two girls running in a park in Bristol, UK
Exercise isn't just good for your physical health. (Getty Images)

"Physical exercise isn't just for the body; it's also a powerful tool for the brain. Studies have shown that regular exercise promotes neuroplasticity, the brain's ability to reorganise and form new neural connections. In addition, various studies have suggested that aerobic exercise can slow down brain impairment and decrease the risk of dementia, thus protecting your brain," says Stark-McQuillan.

2. Prioritise quality sleep

"Your body may be fast asleep, but your brain goes into overdrive when you’re sleeping, establishing memories, clearing out toxins, and repairing neuronal connections. Lack of quality sleep has been linked to cognitive decline and memory problems. Create a sleep-friendly environment by dimming lights, and creating a regular sleep schedule," advises Stark-McQuillan.

"Most importantly, make sure to strictly avoid digital screens before bedtime. Aim for at least seven hours of quality sleep each night to recharge your brain."

3. Engage in activities that promote mental stimulation

Man painting watercolour in a artist studio.
There are plenty of enjoyable activities away from your phone. (Getty Images)

"Challenge your brain with activities that go beyond routine tasks. You can try out dopamine-boosting activities such as reading and listening to music—but take it a step further and incorporate novel tasks that stimulate various cognitive domains. The goal is to keep your brain engaged and constantly learning," explains Stark-McQuillan.

"Learn a new language, pick up a musical instrument, or try out painting. Sudoku and similar brain-stimulating puzzles have also been shown to improve memory in adults. It’s best, however, to avoid digital versions of these mind-stimulating activities and instead opt for real versions that require fine motor skills, as the decline in fine motor control often accompanies the degeneration of dopamine production as we age."

4. Eat a brain-boosting diet

"Nutrition plays a crucial part in brain health. Nutrients such as vitamins, plant polyphenols, and polyunsaturated fatty acids (eg:omega-3) support neurogenesis – the growth of new brain cells. So, include plenty of fruits, vegetables, and fatty fish in your meals for better brain health. Variety and texture of food also play an important role in neurogenesis. One study showed that soft food impairs neurogenesis whilst hard food stimulates it," says the expert.

"Also consider a brain-boosting supplement with Lion’s mane mushroom, which has been proven to promote brain health by stimulating neurotrophic factors such as nerve growth factor (NGF)."

5. Practice mindfulness meditation

Meditation, calm and african woman sitting alone and feeling mindful and free while doing a breathing exercise for mental health and wellness. Young zen female sitting at home to relax and meditate
Create a safe haven away from the distractions. (Getty Images)

"In a world of constant distractions, mindfulness is the reset button to your chronically overstimulated brain. Scientific research shows that mindfulness meditation can improve memory, concentration and emotion processing. One of the best ways to build mindfulness meditation into your routine is to take up a 8-week course in Mindfulness-Based Cognitive Therapy (MBCT)," says Stark-McQuillan.

6. Use tech mindfully

And of course, last but not least, Stark-McQuillan adds, "Clear up your phone for unnecessary apps and disable notifications to prevent you from passively picking up your phone. Be honest with yourself about what apps you actually need! I just have notifications for my calendar app and emails as I need these for work.

"Also use a time limit on your phone that works across all social media apps – this feature can be found in settings. We often don’t even recognise how much time we spend on our phones passively, this feature works by blocking your access to specific apps when the time is up.

"If you use your phone for work, establish one way of communication with your colleagues so that you don't have to switch between Whatsapp and Slack all the time to try to make sure you haven’t missed anything."