Understanding Boredom

Defining Boredom

We probably all know when we are feeling bored, but there is actually no universally agreed definition. Different psychologists and sources have slightly different interpretations (see box).

Definitions of boredom

boredom, n. the state of being weary and restless through lack of interest

Source: Merriam-Webster's Dictionary

boredom, n. a state of weariness or ennui resulting from a lack of engagement with stimuli in the environment. It is generally considered to be one of the least desirable conditions of daily life and is often identified by individuals as a cause of feeling depressed. It can be seen as the opposite of interest and surprise.

Source: American Psychological Association Dictionary of Psychology

"Boredom is a state of failing to find meaning, which is a deeply uncomfortable feeling."

Source: Psychology Today

"[Boredom is] wanting to do something, but not wanting to do anything."

Source: James Danckert and John D Eastwood, Out of My Skull: The Psychology of Boredom

Boredom is therefore a feeling resulting from a lack of engagement, rather than a lack of things to do.

You can be bored while having many options for activity. It is therefore a state characterised by wanting to do something but not knowing what. It is therefore distinguished from apathy (a general lack of interest in anything around you) or frustration (when you are unable to achieve a specific desire).

There are therefore several elements to boredom. First, you must have energy that you want to use for something that engages your interest. Second, you must have difficulty concentrating on the task facing you (whatever that is). Third, you must have a relative lack of control over your environment, so that you cannot direct your energy and interest towards something that interests you.

Psychologists distinguish between two types of boredom:

State boredom is being bored in a specific situation; and
Trait boredom is your tendency get bored.

Trait boredom is associated with issues such as self-control, anxiety, depression, and even substance use.

Psychologists also believe that everyone experiences boredom from time to time. The main difference between individuals in their level of trait boredom is therefore probably how well people deal with boredom, rather than how often they feel it. It seems that some of us are just much better at managing the feeling.

Addressing Boredom

Like almost all negative emotions, boredom has a function: it signals that we should look for something to do that is more fulfilling.

This is the key to coping with boredom, because it suggests that the answer is understanding what we find fulfilling and interesting, and then moving towards that. Obviously, you can't always change the options for activity available to you—for example, most of us have to work, and carry out routine chores. However, you can do things that will help you find those tasks less boring.

Ways to do so include:

Notice when you become bored, and the circumstances that lead up to it

This will help you to become more self-aware, and understand why you get bored.

You can also then consider whether you can do anything to avoid the circumstances that make you bored.

For example, if it is at work, see if you can do any job crafting or job enrichment to change your job, and make boredom less likely. In the longer term, a change in job or career may be necessary to keep you interested. Our pages on Career Management Skills may be helpful here.
Change routine tasks to make them more interesting

This is a bit like job enrichment, but on a personal level.

If you find particular tasks or chores boring, see if you can add anything to them to make them more interesting. For example, can you time the task and beat your personal best? This again requires some self-awareness, and a better understanding of what motivates you to achieve. You can then use this knowledge to target the right bits of your brain to engage you in the task.
Plan breaks and rewards to give you something to look forward to

If intrinsic motivation isn't working, try something extrinsic.

Intrinsic motivation is what comes from inside you—doing the task because you want to do it. However, if this is not enough, you may find that you can get yourself motivated and engaged by using extrinsic motivation, such as promising yourself a break or other reward when you have completed a certain amount of work, or a particular task.

There is more about this in our page on Self-Motivation.
Have a list of things to do when you're bored

If boredom tends to strike when you don't have anything specific to do, try creating a list of things that you might try when that happens.

For example, consider something creative, such as drawing or painting, or something busy but routine, like tidying a specific place in your home or workplace. See what gets you going—and that will give you more insights into what you like to do, and what you find fulfilling.
Try something new or different

Sometimes we all need a little extra stimulation in our lives.

If boredom is becoming a regular part of your life, it may be worth trying something new or different. Take up a new hobby, go and meet some new people, or try a different sport. Make some changes in your life, and see if that is enough to engage you again.
Look for purpose in your activities

We all find it easier to engage in things that have a purpose behind them.

Try seeking out the purpose behind your activities or tasks. Why do you do them? It surely isn't just for the sake of it. Even washing up has a function: because you need the plates or pans, or because you don't want your sink full of dirty dishes. Engage with the purpose in everything, and before you know it, the task will be done without you being bored.
Avoid passive consumption as a way to fill time

It is very easy to get sucked into scrolling through social media as a way to fill time.

However, this is not good news, because it is not something that your brain sees as productive. It therefore won't satisfy the need to engage that is part of boredom. Of course if you have something that you actively want to read or watch, then that is different, but try to avoid passive consumption.

Children and boredom

Any parent will know that children and teenagers often tell you that they are bored. This situation usually occurs during the school holidays, or when you are in the middle of doing something important (to you).

This may be the key to understanding why it happens. Your child is not necessarily saying that they don't want to play with any of their toys, or do anything. What they really want is for you to engage with them (or to help them to engage with their friends).

Some people argue that boredom is a necessary state for children, because it teaches them to make their own entertainment. You might use that argument, and send them away—or you might accept that they would like your company for a bit, and do something nice together instead.

If you can't do that right now, you could try the effect of promising to do something with them later. It could be that this will enable them to create their own entertainment for a while longer (especially if you help them think of an activity), and buy you time to complete whatever you were doing.

A Final Thought: Just Do Something!

The general consensus is that the best way to 'beat' boredom is just to do something.

Anything will do, but it is particularly good if it engages your attention and interest, and is active rather than passive. This should be enough to help you move on from boredom.

Continue to:
Recognising and Managing Emotions
Understanding Disappointment