Listen to Your Boredom

Why boredom isn’t the enemy you think it is and how to approach it differently

What wouldn’t we do out of boredom? In 2019, a story went viral about a security guard in Wisconsin working the night shift at a Bath & Body Works. Out of sheer boredom, he decided to handcuff himself, just for the thrill of it. The problem? He had left the key at home. The night ended with an embarrassed call to the police.

This funny story highlights something we all recognise: boredom is not a nice experience and it can make us do strange things. Psychologist and humanist Erich Fromm once described boredom as "hell," and “one of the greatest tortures.” Kierkegaard went further, calling it "the root of all evil." Though I wouldn’t go that far, boredom is undeniably uncomfortable. It’s the nagging sense that something is missing. Time drags, focus wanes, and our activities feel hollow and unfulfilling.

Boredom doesn’t discriminate—it affects everyone from different backgrounds. It shows up in the lives of both the employed and unemployed, the happy and unhappy, teenagers and adults, students, athletes, drug addicts, and gamblers alike. Sometimes, it’s as trivial as deciding what to do on a quiet Friday night. Other times, it feels weightier—being trapped in a monotonous routine, stuck in a job, or disillusioned with life. No matter the scale or who it touches, boredom is a universal experience we all recognise.

Although boredom can reach existential depths, suggesting a deeper experience, I’ll stick to everyday boredom—the one you feel in traffic, slogging through a dull report, or sitting through an unengaging meeting or a speech. Boredom shows up when there’s a disconnect between what we desire and what we’re experiencing. It’s uncomfortable, sure, but it can also be a useful signal—like your mind nudging you to take action.

Boredom hasn’t been studied much in psychology, so it’s tricky to pin down. But most experts agree it’s a negative feeling where you’re dissatisfied, restless, and craving stimulation. It’s what happens when whatever you’re doing feels pointless, uninteresting, or not challenging enough, leaving you wanting something different.

Boredom, then, is a call to action—a reminder that something in our environment, mindset, or actions may need adjustment. The trouble is, we’re not great at handling boredom. We either escape into distractions or let boredom fester into misery. We engage in activities that neither add value nor bring lasting satisfaction—offering only a fleeting hit of pleasure before the emptiness returns. And sometimes, boredom can become a risk factor for problematic behaviours like gambling, substance use, and binge eating (or handcuffing ourselves like that security guard!). There are even many murderers who have admitted to killing out of boredom.

The way we handle boredom has been the study of recent research, which explored "digital switching"—the tendency to jump between apps, videos, or tabs when boredom strikes. The researchers found that people who frequently switched to escape boredom ended up feeling even more bored. Their engagement and satisfaction were lower than those who stuck with a single activity, even if it felt dull at first. Using digital distractions to escape boredom doesn’t solve the problem—it amplifies it.

A recent study explored what happens when people try to escape boredom through "digital switching"—jumping between or within videos to find something engaging. Researchers conducted seven experiments. In one experiment, participants were presented with either a set of boring videos or interesting ones. Not surprisingly, people in the boring condition switched more frequently. However, subsequent experiments revealed a paradox: while participants believed switching would help alleviate boredom, it actually made them feel even more bored. This pattern held true even when participants had the freedom to select videos of personal interest on platforms like YouTube.

The act of switching reduced satisfaction, engagement, and the sense of meaning derived from the activity. The researchers concluded that meaningful engagement likely comes from immersing ourselves in a single activity, even if it feels dull at first, rather than constantly seeking novelty through rapid switching. In essence, the more we try to flee from boredom through digital distractions, the more entrenched it becomes.

Watch any waiting room or a train, and you’ll see this in action. Phones come out at the first sign of idleness. Social media and entertainment platforms exploit this habit, framing boredom as an enemy to conquer. You can’t be bored, they say, because you’re supposed to be doing — consuming. We’re conditioned to see it as a flaw—something that signals laziness or disengagement.   

But as philosopher Bertrand Russell warned, overstimulation and avoiding boredom entirely comes at a cost:

“A life too full of excitement is an exhausting life, in which continually stronger stimuli are needed to give the thrill that has come to be thought an essential part of pleasure. […] There is an element of boredom which is inseparable from the avoidance of too much excitement, and too much excitement not only undermines the health, but dulls the palate for every kind of pleasure, substituting titillations for profound organic satisfactions, cleverness for wisdom, and jagged surprises for beauty.”

Russell argued that enduring boredom is essential to happiness and a lesson we should teach the young.

In an age overflowing with information, entertainment, and endless choices, boredom can act as a defense mechanism against overstimulation. It’s the mind’s way of protecting itself from the constant barrage of noise and distractions. In overstimulating environments that demand attention at every turn, boredom allows us to step back and preserve mental energy and shield ourselves against sensory overload.

So, instead of running from boredom, what if we leaned into it? It can not only relax when we need it, but also push us to seek meaning, spark curiosity, or reclaim agency. It might even inspire us to transform the familiar into something fresh. In any situation, boredom urges you to seek better options.

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Rethinking boredom

Joseph Brodsky, the Russian poet, once suggested embracing boredom fully:

“When hit by boredom, go for it. Let yourself be crushed by it; submerge, hit bottom. In general, with things unpleasant, the rule is, the sooner you hit bottom, the faster you surface.”

While this advice might seem extreme, there’s wisdom in his suggestion to stop running from discomfort. Sitting with boredom, instead of running from it, opens the door to unexpected insights. Boredom forces us to confront ourselves—our thoughts, emotions, and unmet needs. It’s not always pleasant, but it’s profoundly human. Instead of viewing boredom as an enemy, see it as a signal pointing you toward a better option.

Create presence.  

Although Kierkegaard called boredom evil, he suggested that instead of seeking constant novelty, we cultivate depth. He talked about a solitary prisoner finding joy in observing a spider, and that similarly we can train ourselves to focus intensely on the present moment. He said, “The method I propose does not consist in changing the soil but, like proper crop rotation, consists in changing the method of cultivation and the kinds of crops.” This perspective shift transforms even mundane tasks into sources of engagement and insight.

Pause and reflect.

When boredom strikes, resist the urge to escape immediately. Instead, ask yourself: “What’s really going on? Are you craving stimulation? Feeling disconnected? Avoiding something difficult?” Reflection can reveal what you truly need, whether it’s rest, connection, or a new challenge. While distractions offer quick relief, pause to reflect on your needs before becoming a passive consumer of the first stimulus.

Reimagine your environment.

Boredom doesn’t always mean you need a new activity. Sometimes, it’s about looking at the same thing with fresh eyes. Set small challenges for yourself: Can you find beauty in a routine walk? Could a thoughtful question make a dull meeting more engaging?

Find connection.

Boredom often stems from a lack of connection—to others, to your work, or to the present moment. Re-engaging with your surroundings or seeking out activities that spark curiosity and creativity can rekindle that sense of connection.

Look deeper if you need to.

If boredom feels persistent and is present in different aspects of your life, it might signal a bigger issue—like a lack of purpose or direction. Use it as an opportunity to reassess what matters to you, what you care about, and your goals. What’s missing from your life? What would make your days feel more meaningful?

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Philosopher Arthur Schopenhauer believed that boredom reveals life’s imperfections—and ours. This might sound bleak, but it’s freeing. Viewing boredom as a natural part of life reframes it as a prompt, not a problem.

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