Give Your Brain a Break in the Age of Artificial Intelligence

Dr. Mashiur Rahman

Imagine a scene: Nabil, a second-year student, is sitting in the library of a university in Dhaka. There was a time when the night before an exam meant immersing himself in books, tallying calculations across pages and notebooks. But now, with ChatGPT, notes are prepared in seconds, math problems solved instantly, even entire essay drafts generated at the click of a button. At first, this felt like magic to Nabil. But after a few months, he noticed that when a teacher suddenly asked a question in class, his mind felt blank. He couldn’t come up with an answer, his body tensed up. The comfort of technology had quietly weakened his mental muscles.

This is what scientists call “cognitive offloading”—in other words, shifting the burden of thinking onto someone (or something) else. In a recent analysis published in the Wall Street Journal, researchers Paul Ruste and Nina Vasan warned that excessive reliance on artificial intelligence could gradually make the human brain lazy. Their solution: “AI fasting”—taking regular breaks from AI to keep our memory, creativity, and problem-solving abilities sharp.

It’s not just cautionary words; the evidence says the same. In a 2024 study at Stanford University in the United States, 300 students were divided into two groups. One group solved problems with the help of ChatGPT, while the other group did so only through their own efforts. While the AI-dependent students initially scored 25 percent higher, a few weeks later, their average scores on tests without AI dropped by 18 percent. Meanwhile, those who learned through their own efforts showed almost no difference in results. Researchers said the first group’s brains learned only the ‘easy route’—they failed to develop deep problem-analysis skills.

Psychologists refer to this as “mastery experiences”—the challenging yet rewarding process of solving problems through one’s own effort is, in fact, the foundation of confidence and mental resilience. When we face and struggle through problems, we not only gain knowledge, but also build trust in ourselves. It’s precisely this that enables us to stand strong in adversity and form true expertise. Overuse of AI, however, bypasses this natural learning process. By constantly taking the easy way out, our creative and problem-solving muscles slowly begin to atrophy.

Looking at the bigger picture, a survey published at the start of 2025 by the Pew Research Center found that 62 percent of young people in the United States use generative AI tools for at least one hour every day, and 41 percent admitted that, when learning something new, they immediately turn to AI for help instead of trying on their own first. Experts fear that if this trend continues, our habits of critical thinking and analysis will be negatively affected within just a few years.

So what’s the solution? Completely abandoning AI is not the answer. Rather, we need to use AI intelligently—just like we follow a balanced diet for our health. The first step could be drafting ideas on your own. After outlining a piece of writing yourself, you could then ask AI to refine that draft. This way, the core ideas originate in your own mind, while AI only polishes the final result. In this approach, the brain remains active and AI becomes a helpful assistant, not the master.

Using AI as a teacher can also be beneficial. Instead of simply asking for answers, asking for step-by-step analysis teaches reasoning and helps understand problem-solving paths. For instance, when stuck on a complex math problem, instead of requesting the final answer, you might ask AI to explain the logical steps. This allows your own thinking to climb the ladder of reasoning, rather than relying on shortcuts.

Still, one should never blindly accept any AI-generated writing or analysis. It’s important to examine outputs critically and compare them against original sources. For example, if AI provides a summary of an essay, it’s wise to check it with the actual source. This not only reveals any errors, but also hones your own analytical skills.

The most difficult yet crucial step is to go entirely AI-free for certain periods. Preparing presentation slides or brainstorming new ideas—occasionally, try doing these tasks without AI and let your brain work independently. While it may feel uncomfortable at first, within a few days you’ll notice the benefits—your mental fog will lift, and new, creative connections will start to spark.

A few simple techniques can help make this process easier. Every day, spend at least thirty minutes writing about something using only your own thoughts—whether in a diary or as research notes. Once a week, declare a fully “AI-free” day, where you create essays, presentations, or creative works using only your own effort. For complex problems, try to find your own solution first, then compare it with AI’s suggestions. And most importantly—engage in direct debates and discussions with friends or colleagues, because lively arguments are what keep the brain most active.

In the end, there is just one solution: there’s no need to consider AI the enemy, but blindly relying on it is not wise either. Much like yoga or meditation keeps the mind calm, we need “AI detox” in this era of technology—a conscious practice that will keep our minds fresh, sharpen our creativity, and preserve our unique human strengths.