It’s pretty clear that AI is not going anywhere. Honestly, I think it’s easier to adapt than to run away from it - you couldn’t avoid the internet once it hit critical mass, and the same is true here. It’s already transforming industries and enhancing workflows, and for me personally, it’s part of the way I learn, research, and also entertain myself. But with all this convenience comes a real concern: the concept of brainrot.

Brainrot is usually treated lightheartedly online, so it’s easy to dismiss it as a meme. But it does actually point to something real, which is the loss of focus and critical thinking - similar to the effects of being chronically online or doomscrolling. Constantly relying on AI to do things for you can turn thinking into a passive activity, dulling attention, problem-solving, and curiosity. I’ve seen it in students, my peers, and even myself when the tool becomes the brain instead of just a helper.

I plan on sticking around to actually experience the evolution of AI, not just watch it pass me by while my brain atrophies. That means using it in ways that support my brain instead of replacing it. Here are the habits I use to try and avoid brainrot in the era of AI…

What is "brainrot" anyway?

And its relevance to the rise of AI

Brainrot is a slang term that typically refers to the perceived cognitive decline caused by the excessive use of low-quality and fast-paced online content. There is no medical definition, but it broadly references psychological symptoms such as mental fog, reduced attention span, and impaired executive functioning that can come from constantly and mindlessly consuming large amounts of low-effort content.

In the context of AI, the concern isn’t just about scrolling anymore. Generative AI tools can answer questions, solve problems, write text, and summarize anything in seconds. While this convenience is powerful, it creates a new form of cognitive offloading where you let the tool handle the thinking instead of engaging with the materials yourself. You could, technically, let an AI do everything for you - the result might not be good, but it will still produce something, “freeing” you from thinking for yourself or trying to figure it out.

Researchers and educators have raised concerns that heavy reliance on AI can reduce critical thinking and memory retention. The way I see it is that the brain is a muscle, and if you don’t use it, it starts to wither.

Using AI daily while avoiding AI brainrot

It’s simply about being mindful with it

I’m just as caught up in the AI hype as everyone else, so I’m not immune to brainrot. If anything, my job as a tech journalist has helped me avoid that from happening - I’m constantly testing new tools, switching workflows, and trying new things, so I can’t really rely on one system repeatedly, and always have to be on top of the changes. But there are a couple more practical ways I use AI to try and prevent it from taking over my brain…

The Vaughn Tan Rule

Business author Cedric Chin coined the term “The Vaughn Tan Rule” after strategy consultant Vaughn Tan and his take on AI in education. Per this article on Commoncog, the rule is:

The idea is simple, and already something I’ve been following pretty loosely, just without having a term for it. Basically, you don’t outsource judgment to an AI, and keep in mind that AI can’t make meaning of things. For example, you have to write your own drafts and can use AI to refine the grammar or the key talking points. Or, you can use AI to brainstorm ideas, but still use your own judgment about which ones are best suited to whichever project you’re working on. But you don’t use it to come up with ideas and create the content or solve the problem for you.

If you were to ask something like Gemini or ChatGPT “how to get the most out of AI”, it might give you some solid talking points, but it’s up to you to discern which points are worth further exploration, which aren’t relevant to you, and which need a different approach. AI doesn’t possess human judgment (or intuition), even if you give it every single detail of your situation. You have to actually engage with the ideas or content, and mold it yourself.

AI isn’t my starting point or end point

Another way I avoid becoming dependent on AI is by simply not forming habits around it. When I have a design task or project, for example, all I need is 30 minutes with my browser and a notepad - I try to avoid jumping into an AI tool first. My initial ideas are my own and shaped by independent research. Only once I have something to work with, I might feed my notes into an AI to help me catch blind spots or to expand ideas. And I also take care of the final production on my own.

Declaring the ideation and finalization phases “AI-free zones” can drastically reduce the risk of becoming dependent. It’s best suited for only fine-tuning the middle phases of executing and developing the project. And even then, you shouldn’t toss your human judgment aside.

Asking for explanations, not just answers or solutions

This is actually my favorite use case of AI, and it’s why I love features like Gemini’s Guided Learning mode. You can basically turn a chatbot into an instructor or tutor of sorts. For example, instead of just asking “Explain UX heuristics”, I’d ask “Explain the main UX heuristics along with small UI examples of each, then ask me two questions to see if I understood them.” This lets you actively learn throughout the conversation, so you’re not just absorbing answers, but also engaging your brain.

When relying on AI makes sense

Some circumstances call for it

As for the “unless you have a good reason to” part in the Vaughn Tan Rule, some circumstances might call for AI reliance. This mainly applies to situations where you’re dealing with large batches of information. For example, if you have to read hundreds of PDF files by Thursday but don’t have the time, something like NotebookLM can summarize it for you without requiring you to read them yourself first.

Automation is also another biggie, like how I batch-rename files on my desktop using a Claude extension. And then there's vibe-coding with AI - I think it's a great way to learn the ropes of programming or, as I use it, visualize design prototypes.

Using AI without switching off your brain

I’m not planning on stepping away from AI. I firmly believe an AI tool is only as good as the way you use it, and I want to keep exploring new tools in this AI boom. The goal has never been to hand over thinking to a chatbot, but rather to supplement it and also improve productivity. Since AI is going to stick around, I’d rather adapt in a way that keeps my brain engaged.