Are you dealing with popcorn brain? Here's how to fix it

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When it comes to our modern lives of relentless pinging notifications, never-ending to do lists, jam-packed social calendars and a deep addiction to scrolling… sometimes it can feel hard to focus on one thing. Where to start? What to choose? Ooh, is that a shiny penny on the floor?

If you’ve been dealing with jumping thoughts and a dash of forgetfulness, you could be experiencing what experts have dubbed ‘popcorn brain’, a phrase which has also cropped up in discussions around ADHD (attention deficit hyperactivity disorder).

But what exactly is popcorn brain? Does it all stem from devices, or are there other causes? And most crucially: how the heck can we stop our brains from going pop-pop-pop all the gosh darn time?

Firstly, what is the popcorn brain theory?

According to psychologist Dr Gayle Watts of Turning Tides, who has over a decade of experience in her field, popcorn brain is a so-called phenomenon which comes about as our brains get stuck in – and try to adapt to – fast-paced, high-reward information cycles. And information doesn’t just mean reading the news (although it can be); information is literally anything your brain has to switch on for and attempt to absorb. Scrolling ASOS is chucking a bunch of info at your brain, ditto TikTok or watching a film whilst trying to bid on something on eBay.

“We get a dopamine hit from quick interactions, whether that’s checking a message, watching a short-form video, or scrolling news headlines, and over time, this conditions us to find slower, deeper thinking more difficult,” explains Dr Watts. “Our brains aren’t designed to be in a constant state of stimulation, yet modern life demands exactly that.

“Whether it’s juggling work notifications, endless scrolling, or switching between multiple tasks, this ‘always-on’ lifestyle is training our brains to crave instant gratification and struggle with sustained focus.”

What are the symptoms of popcorn brain?

Given it’s not a disease but rather a shorthand for a cluster of experiences, that aren’t exactly ‘symptoms’ of popcorn brain, but there are definitely some associated traits says Dr Watts. “The impact of popcorn brain isn’t just on concentration; it also affects mood and mental well-being,” she details. “When we constantly overstimulate our brains, we leave little room for downtime, which is crucial for processing emotions, creativity, and problem-solving.”

She adds that “people often report feeling mentally exhausted yet restless, as their brains struggle to switch off even when they want to relax”. Finding it tough to focus is also another biggie.

Is popcorn brain a sign of ADHD?

Given that the phrase ‘popcorn brain’ isn’t a clinically recognised term or diagnosis, it’s not officially linked with ADHD – however some symptoms of ADHD, including difficulty prioritising and focussing on tasks, could cross over. Those who have ADHD may experience heightened challenges in our fast-paced digital world, where distractions are abundant. However, it’s important not to confuse a period of popcorn brain with an actual lifelong diagnosis of ADHD, which has a neurobiological basis.

The NHS lists some of the signs of ADHD, which largely fall into two buckets (one being inattentiveness with difficulty concentrating and focusing, the other being hyperactivity and impulsiveness) as:

• Having a short attention span and being easily distracted
• Making careless mistakes e.g. in your work
• Appearing forgetful or losing things
• Being unable to stick to tasks that are tedious or time-consuming
• Appearing to be unable to listen to or carry out instructions
• Constantly changing activity or task
• Having difficulty organising tasks
• Struggling to sit still, especially in calm or quiet surrounding
• Constantly fidgeting
• Excessive talking
• Acting without thinking
• Interrupting conversations
• A reduced sense of danger

If any of these are cropping up repeatedly for your and are having a negative impact on your life, it could be worth chatting with your GP.

How can you treat popcorn brain?

According to Dr Watts, one way is to think more about how we interact with our devices. “We need to be intentional about reclaiming focus,” she suggests. “This could mean setting digital boundaries, engaging in activities that encourage deep concentration (such as reading or journaling), and making space for true mental rest, rather than filling every free moment with more stimulation.”

This could even start with not using headphones while going out for a run or walk, simply zoning in on your breathing and putting one foot in front of the other as opposed to multi-tasking all the time. It could be scheduling time in your diary to read a book (without the TV on in the background!), or even just grabbing a colouring book to switch off after a busy day.

You could also take a look at your diet and see if there’s space to include more brain-friendly foods within it (erm, spoiler: there’s always more room for that!).

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition and before taking a new medication or supplement.