If you’re in perimenopause or menopausal, chances are you’ve experienced a symptom known as “brain fog,” perhaps most recognizably described as suddenly losing your train of thought mid-sentence, or having someone ask you a question and it taking you an extra beat to understand what you heard.
But what if what you’re experiencing isn’t brain fog at all, but, rather, a phenomenon researchers refer to as “popcorn brain”? Similar in the ways they can make you feel confused and unsettled, brain fog and popcorn brain nonetheless have some important distinctions that may help you navigate your cognitive experience differently. Here’s everything you need to know to get your brain feeling sharp and focused again.
First: What is “popcorn brain?”
Coined by David Levy, a researcher at the University of Washington, in 2011, the term “popcorn brain” isn’t a medical diagnosis, but, rather, a description of what happens when we constantly expose ourselves to fast-paced, high-stimulation environments. (Think of popcorn kernels popping off one after the other.) For example, maybe you’re working on something important, but suddenly feel the urge to text a friend or check social media, leaving your task unfinished.
“Common triggers include excessive use of smartphones, social media, and other digital devices that offer notifications and updates,” explains New York City psychotherapist Kristie Tse, LMHC. “The constant influx of information and instant feedback can lead to overstimulation and a reduced ability to concentrate.”
This craving for instant gratification, known as intermittent reinforcement, is what drives popcorn brain. Basically, your brain gets a little reward at random times, like when you check comments on your TikTok video or see how many likes your selfie got. These unpredictable rewards make you want to reach for your phone more often, and suddenly, those everyday tasks that need your focus start to take a backseat, leaving your brain feeling fractured and easily distracted. In fact, a 2023 study found that just having your phone nearby can lower your attention and cognitive performance.
“Long-term impacts can include chronic issues with attention span, memory, and cognitive processing,” Tse says. “It may also lead to decreased productivity, increased stress levels, and potential difficulties in maintaining meaningful personal and professional relationships.”
How do I know if it’s brain fog or popcorn brain?
Think of popcorn brain as having a constant craving for something to come along and distract you, whether it’s a text or a social media post or breaking news. It’s a state of mind that affects your ability to be present, and to fully focus on one thing, be it the conversation you’re having or the work project you’re trying to finish.
Brain fog, on the other hand, “typically involves a general sense of mental fatigue and difficulty in clarity or concentration,” explains Ozan Toy, MD, MPH, a New Jersey-based psychiatrist. That means you’ll have a harder time processing information, thus needing more time to perform basic cognitive tasks like answering questions and making decisions.
Strategies for a healthy brain
If popcorn brain sounds like something you’re struggling with, the immediate fix is to spend less time on your digital screens. Of course, that’s easier said than done, which is why Tse suggests scheduling digital breaks, even if it’s just for an hour once a day. Redirecting your attention away from your phone toward an activity that requires deep focus — like reading a book, or making something with your hands — can also help you retain your powers of concentration.
Author, licensed therapist, and Flow Space Advisor Minaa B says she recommends to clients that they follow a system she calls the 90/15/15 method, which involves structuring their weekdays around 90 minutes of work followed by a 15-minute break, and then 15 minutes doing simple tasks like checking your calendar. Just make sure you don’t spend any of that time doing things that sap your focus, like scrolling through your phone, which “actually increases our stress responses,” she explains.
No matter what cognitive symptoms you’re experiencing, experts agree that maintaining a meditation practice is a great way to develop mental resiliency. And if you’re someone who thinks the only way to mediate is by sitting perfectly still with your eyes closed, think again; meditation can take many forms, like going for a walk, doing yoga, or just consciously thinking about inhaling and exhaling.
“Mindfulness and taking breaks are crucial,” Tse says. “Mindfulness helps improve attention and reduce the impact of constant digital stimuli, while breaks allow the brain to rest and reset.”