TL;DR / Key Takeaways
Boredom isn’t a flaw - it’s a signal that your mind needs stimulation or rest.
Small, low-effort actions often work better than big “life overhaul” plans.
What helps depends on why you’re bored: mental fatigue, lack of challenge, or emotional disengagement.
You don’t need to be productive every time - sometimes boredom needs space, not solutions.
Having a simple go-to checklist can make boring moments easier to handle.
Feeling Bored? You’re Not Broken - You’re Human
Boredom doesn’t always mean there’s “nothing to do.” More often, it means nothing feels worth doing in that moment.
That’s important to understand, because it changes how you respond. Instead of forcing motivation or scrolling endlessly, you can choose actions that actually match what your brain needs.
This guide is written for everyday people - students, workers, parents, retirees - anyone who feels bored and wants realistic ideas, not hype or pressure.
What Boredom Really Is (And What It Isn’t)
Boredom is often misunderstood. It’s not laziness, and it’s not a lack of options.
Psychologists describe boredom as a state where:
You want to engage with something
But nothing around you feels satisfying or meaningful
In simple terms: your attention wants a home, but can’t find one.
Research from the University of York suggests boredom can appear when there’s a mismatch between mental energy and the environment - either too much stimulation or too little.
So, before asking what should I do, it helps to ask:
“What kind of bored am I right now?”
The 4 Common Types of Boredom
Not all boredom feels the same. Identifying the type makes choosing an activity much easier.
1. Low-Energy Boredom (Mental Fatigue)
This often happens:
After work or school
Late at night
During burnout
You don’t want stimulation - you want relief.
What helps: gentle, low-pressure activities.
Examples:
Taking a slow walk without headphones
Tidying one small area
Watching something familiar (not new or intense)
2. Restless Boredom (Too Much Energy)
This is the “I can’t sit still” kind.
You might:
Refresh apps repeatedly
Start tasks and abandon them
Feel irritated for no clear reason
What helps: physical movement or quick wins.
Examples:
Stretching or light exercise
Rearranging furniture
Cooking something simple but hands-on
3. Understimulated Boredom (Not Enough Challenge)
This is common at work or during repetitive routines.
You’re awake, but not engaged.
What helps: learning or novelty in small doses.
Examples:
Listening to a new podcast topic
Trying a short puzzle or logic game
Reading about something unrelated to your usual interests
4. Emotional Boredom (Disconnection)
This one feels heavier.
You might be bored with:
Conversations
Hobbies you once loved
Even people
What helps: reflection or gentle connection.
Examples:
Writing a few honest lines in a notebook
Messaging someone you trust
Sitting quietly without distractions for 10 minutes
Simple Things to Do When You’re Bored (That Don’t Feel Forced)
Not every bored moment needs a “productive” solution. Sometimes, small actions are enough.
Easy, Low-Commitment Ideas
Make a cup of tea or coffee and drink it slowly
Organise photos on your phone for 10 minutes
Step outside and notice five things around you
Re-read something you already like
These work because they don’t demand enthusiasm. They meet you where you are.
What to Do When Bored at Home
Being bored at home can feel frustrating because everything is technically available - yet nothing appeals.
Here are realistic options that don’t require motivation upfront.
Change the Space Slightly
You don’t need a full makeover.
Try:
Sitting in a different room
Opening windows or curtains
Changing lighting
A small environmental shift can reset your attention.
Do a “One-Small-Thing” Reset
Instead of tackling your whole home:
Wash just the dishes in the sink
Fold five items of clothing
Clean one surface
Stopping early is allowed.
Revisit Old Interests (Without Pressure)
Instead of asking “Why don’t I enjoy this anymore?”, try “Can I spend five minutes with it?”
Examples:
Strumming a guitar without practising
Sketching without finishing
Reading a random page of a book
What to Do When Bored on Your Phone (Without Endless Scrolling)
If you’re already on your phone, try using it intentionally.
Healthier Phone-Based Activities
Clean up unused apps
Save articles or videos for later
Learn a single random fact
Use a simple game or activity site once, then stop
Some people use sites like imborednow.com occasionally to get a quick idea and move on, rather than scrolling social feeds endlessly.
The key is using your phone on purpose, not by habit.
What to Do When Bored at Work
Workplace boredom is common, especially in repetitive roles.
If you can’t change tasks, you can change how you approach them.
Micro-Changes That Help
Time yourself and aim for small improvements
Add music or background sound if allowed
Batch similar tasks together
Use Boredom as a Signal
Ask yourself:
Am I bored because I’m underused?
Or because I’m overwhelmed and tired?
The solutions are different - and both are valid.
Creative Things to Do When Bored (Even If You’re “Not Creative”)
Creativity isn’t about talent. It’s about expression without judgment.
Low-pressure creative ideas:
Write a list of random thoughts
Doodle patterns, not pictures
Rearrange a playlist
Take photos of ordinary objects
No one needs to see the result.
Learning Something New Without Overcommitting
Learning doesn’t have to mean courses or goals.
Try:
Watching a 5-minute explainer video
Reading one article on a new topic
Asking “how does this work?” and following curiosity briefly
Stop when interest fades.
Social Things to Do When Bored (Without Draining Yourself)
You don’t always need deep conversations.
Light connection counts.
Examples:
Sending a “thinking of you” message
Commenting thoughtfully on a post
Sitting near people without engaging deeply
Connection doesn’t have to be intense to be meaningful.
When Doing Nothing Is Actually the Right Choice
This part matters.
Sometimes boredom is your brain asking for:
Rest
Processing time
Less input
Sitting quietly, staring out a window, or lying down without entertainment isn’t wasted time. Studies suggest moments of boredom can support creativity and self-reflection.
You don’t always need to fill the gap.
A Simple Checklist for When You’re Bored
Keep this handy for low-energy moments:
☐ Drink water
☐ Change rooms or posture
☐ Do one small physical action
☐ Choose one thing to try for 5 minutes
☐ Stop if it doesn’t help
That’s it. No pressure.
Light Research Insight: Why Boredom Isn’t Always Bad
Research published in Academy of Management Discoveries suggests boredom can increase creativity by encouraging the mind to seek new ideas when routine tasks don’t engage it.
In other words, boredom can be a starting point - not a failure state.
FAQ Section
Why do I feel bored even when I have things to do?
Because boredom isn’t about availability - it’s about engagement. Tasks may exist, but they don’t match your current mental or emotional needs.
Is boredom a sign of depression?
Boredom can overlap with low mood, but it’s not the same as depression. If boredom is constant and paired with sadness or numbness, speaking with a professional can help.
What if nothing helps my boredom?
Sometimes boredom passes on its own. If it persists for weeks and affects daily life, it may be pointing to deeper dissatisfaction or burnout.
Is it okay to just scroll when bored?
Occasionally, yes. The issue is habitual scrolling that leaves you more drained. Intentional, time-limited use is usually less frustrating.
How can I stop getting bored so often?
You may not eliminate boredom completely - but understanding your patterns and having simple go-to responses can make it easier to manage.
Conclusion
Boredom is part of being human. It shows up in quiet moments, busy days, and long routines alike. Instead of fighting it or judging yourself, treat it as information.
Ask what kind of boredom you’re feeling. Respond gently. Sometimes that means action. Sometimes it means rest.
Either way, you’re not doing boredom wrong - you’re just experiencing it.
Sources / References
Eastwood, J. D., et al. “The Unengaged Mind: Defining Boredom in Terms of Attention.” Perspectives on Psychological Science.
Mann, S., & Cadman, R. “Does Being Bored Make Us More Creative?” Academy of Management Discoveries.
Disclosure / Disclaimer
This article is for general informational purposes only and does not replace professional mental health advice. If boredom is persistent or distressing, consider speaking with a qualified professional.
