If you spent any time on TikTok over the last couple of years, you probably saw the shift. People were tired. They were tired of "That Girl" aesthetics, 5:00 AM Pilates sessions, and drinking green juice in matching beige sets that cost more than a week’s groceries. Then came Lola Kolade. In 2023, she posted a video that basically gave everyone permission to stop trying so hard, birthing the concept of rat girl summer. It wasn't about being literal rodents. It was a vibe. It was a refusal to be perceived as perfect.
Honestly, it’s one of the few internet trends that actually feels sustainable.
We’ve lived through "Hot Girl Summer" and "Clean Girl" eras, but those required a level of upkeep that most of us just can't maintain while working a 9-to-5 or dealing with real-life stress. Rat girl summer is the antithesis of all that. It’s about scurrying. It’s about eating a snack over the sink. It’s about going outside without a full face of makeup and just... existing. While some critics initially worried it was just an excuse for poor hygiene or laziness, the movement actually touches on some pretty deep psychological needs for authenticity and low-pressure socializing.
The Four Pillars of Scurrying
Lola Kolade laid out some specific "rules," though calling them rules feels a bit too formal for a trend rooted in chaos.
First, you have to go outside. You can’t be a rat if you’re just rotting in your bedroom all day. Rats are urban creatures. They explore. You need to be "scurrying" around your neighborhood, whether that’s to a coffee shop or just a random walk to look at a cool tree.
Second, eat what you want. This isn't about "cheat meals" because that implies there’s a "right" way to eat. It’s about nourishment without judgment. If you want a slice of cold pizza at 3:00 PM while sitting on a park bench, do it.
Third, no overthinking. This is the hardest part for most of us. The goal is to act on impulse—the "rat brain" instinct. If you want to go to that weird thrift store you always drive past, go now. Don't plan it for next Tuesday.
The fourth pillar is perhaps the most important: Zero shame. ## Why the Rat Aesthetic Won Over Gen Z and Millennials
📖 Related: Coach Bag Animal Print: Why These Wild Patterns Actually Work as Neutrals
There is a specific kind of exhaustion that comes from digital perfection. Instagram taught us to curate every meal; TikTok taught us to romanticize our "morning routines." But rat girl summer arrived right when everyone was hitting a wall with the "Clean Girl" aesthetic.
Dr. Courtney Tracy, a licensed psychotherapist often known as "The Truth Doctor," has spoken broadly about how social media performance impacts our dopamine levels. When we try to fit into a mold like "That Girl," we are constantly monitoring ourselves. That self-monitoring is exhausting.
By embracing the "rat" identity, people are intentionally lowering the stakes.
It’s a form of rebellion against the "optimization" of the human experience. Why does every walk have to be a "Hot Girl Walk" with a specific podcast and a specific step count? Sometimes you just want to wander around and find a shiny penny or a cool rock. It’s a return to a more childlike way of interacting with the world—unfiltered and unbothered by how it looks on a grid.
The Science of "Micro-Adventures"
What’s interesting is that this "scurrying" behavior actually aligns with psychological benefits. Small, unplanned excursions—often called micro-adventures—can significantly boost mood.
- It breaks the monotony of the "sleep-work-stream" cycle.
- It encourages "soft fascination," a state where your brain is engaged but not taxed, like watching leaves blow in the wind.
- It reduces the "perceived observation" anxiety that leads to burnout.
Is It Just "Goblin Mode" With a Tan?
You might be thinking this sounds a lot like "goblin mode," Oxford’s 2022 Word of the Year.
There's a nuance here.
👉 See also: Bed and Breakfast Wedding Venues: Why Smaller Might Actually Be Better
Goblin mode is largely sedentary. It’s about the "rot." It’s staying under the covers with the curtains drawn, eating shredded cheese out of the bag in the dark. Rat girl summer is more active. It’s social, even if that social interaction is just nodding at the guy at the bodega. It’s about being in the world but not of the world’s expectations.
If goblin mode is a retreat, the rat girl vibe is a chaotic foray.
Navigating the Criticisms
Of course, not everyone is a fan. Some health influencers argued that the trend glamorized "unhealthy" habits. They pointed to the "nibbling" aspect or the lack of structured exercise.
But this misses the point entirely.
The trend isn't an anti-health manifesto. It’s an anti-perfection manifesto. Most people participating aren't actually living on trash; they’re just stopping the performance of "wellness" that has become a multi-billion dollar industry. You can still go to the gym and be a rat. You just don't have to film your PR in a color-coordinated outfit to feel like the workout "counted."
Real-World Scurrying: How to Actually Do It
If you want to adopt the mindset, you don't need a starter pack. You just need to lower your bar for what constitutes a "successful" day.
Stop Checking the Mirror
The next time you head out for a quick errand, don't check your hair. Don't put on concealer. Just go. The "rat" doesn't care if her eyebrows are symmetrical. This builds a muscle called "exposure therapy." You realize that the world doesn't stop turning just because you have a blemish or your shirt is wrinkled.
✨ Don't miss: Virgo Love Horoscope for Today and Tomorrow: Why You Need to Stop Fixing People
The "Three-Place" Rule
Try scurrying to three different places in one afternoon with no set agenda.
- A place to get a beverage.
- A place to sit and people-watch.
- A place you’ve never entered before (a library, a weird hardware store, a park trail).
This encourages spontaneity, which is the antidote to the rigid scheduling that dominates our lives.
Actionable Steps for a Low-Pressure Lifestyle
Transitioning out of the "perfection trap" doesn't happen overnight, even if you really want to embrace your inner rodent. It’s a practice of unlearning.
1. Audit your social media feed.
If you follow accounts that make you feel like you need to spend $200 on supplements to be "healthy," hit unfollow. Replace them with creators who show the "messy middle" of life.
2. Practice the "Random Snack" walk.
Leave your phone at home (or put it on DND). Walk until you find a snack. Eat it. Walk back. This simple act reclaims your time from the digital world.
3. Say "yes" to the unglamorous invite.
If a friend asks to hang out but you feel "gross" because you haven't showered or done your laundry, go anyway. True friendship thrives in the rat-like moments, not just the curated ones.
The beauty of rat girl summer—and the reason it persists even as seasons change—is its inclusivity. It doesn't require a certain body type, a certain income, or a certain aesthetic. It just requires you to be okay with being a little bit unpolished. In a world that’s increasingly automated and filtered, being a "rat" might be the most human thing you can do.