Drop the idea that short form content like youtube shorts or tik toks or whatever is somehow ignoble and worthy of scorn. Recognize it's just a fun way to kill some time.
Internalized that? Cool.
Now find a comfy place to sit or lie down and binge that shit. For hours. Do it for as long as it brings you joy. Had your fill? Cool.
Keep doing this, whenever you've got some free time and there isn't something else you want to do more binge that short form "brainrot" content. Do not let the thought that you're somehow "wasting" your time enter your mind. You're having fun, and that's all that matters.
If you're anything like me once you've internalized the idea that it's just dumb short videos for fun and you've watched hours of them, you'll just get bored of it. Maybe you'll spend 20 minutes scrolling occasionally but your brain aint gonna rot.