Feeling bored and lonely at the same time is weird. You don't know what to do, and you don't feel like doing anything alone either.
So you scroll. Refresh apps. Lie down. Nothing helps.
If that's you right now, you're not lazy or broken. You're just stuck in an uncomfortable spot that most people know well.
Here's what actually works.
What's Really Going On
Boredom means you need stimulation. Loneliness means you need connection. When both hit at once, your brain wants something but can't figure out what.
Instead of forcing yourself to feel motivated, try starting smaller.
Stop Asking "What Should I Do?"
Ask yourself, "What do I actually need right now?"
Do a quick check-in:
- Do I need to talk to someone?
- Do I need to move around?
- Am I actually just tired?
- Do I need to make or do something?
You don't need a perfect answer. Just pick one and go from there.
Try Low-Pressure Connection
You don't need a deep, meaningful conversation when you feel like this.
Send a quick "hey, what's up?" text to someone. Reply to that message you've been ignoring. Sit in a coffee shop or library for a bit. Comment on a post in a community you follow.
Connection doesn't have to be intense to count.
Move Your Body (Even a Little)
Movement creates motivation more than motivation creates movement.
Walk for five minutes. Stretch while you listen to music. Clean off your desk. Step outside and take a few deep breaths.
Small movements often unstick the stuck feeling.
Make Something (It Doesn't Have to Be Good)
Creating stuff helps with loneliness because it reminds you that you're here and you matter.
Write a messy paragraph about how you feel. Draw something stupid. Make scrambled eggs. Move your furniture around.
This isn't about being productive. It's about being present.
Cut Back on Scrolling (Just a Bit)
Scrolling feels like company, but it usually makes the emptiness worse.
You don't have to quit cold turkey. Set a ten-minute timer, or replace mindless scrolling with one video you actually want to watch or one article you choose on purpose.
The key is intention.
Pick One Thing with a Clear Ending
Boredom hates endless, shapeless time.
Read one article all the way through. Watch one episode. Finish one small task. Take a shower.
Your brain likes completion. Give it that win.
Sometimes You Just Need to Sit With It
Once in a while, boredom and loneliness just want acknowledgement.
Try saying to yourself: "I feel bored and lonely right now. That sucks, but it's temporary."
You don't have to solve everything today.
If This Keeps Happening
If you're feeling this way all the time, it might help to build some structure into your day. Daily walks, journaling, routines that anchor you. Join a class or group where you'll see the same people regularly. Talk to someone you trust about what's going on.
And if it feels really heavy or never-ending, talking to a counsellor or therapist isn't a weakness - it's smart.
You're Not the Only One
Right now, while you're reading this, someone else somewhere feels exactly the same way.
And if nothing here helps at the moment, that's okay too. You can just stay here for a bit.
That's what we're here for.
Note: This article provides general suggestions for dealing with boredom and loneliness. If you're experiencing persistent feelings of loneliness or depression, please consider speaking with a mental health professional.
