Boredom alone does not explain addiction.

However, it can help us better understand why a habitual search for stimulation or relief may sometimes become problematic.

Learning to recognize boredom and finding different ways to respond to it can help us develop a healthier relationship with the activities we turn to in order to feel better.

What is boredom?

It is difficult to describe exactly what we feel when we are bored. Boredom is generally defined as an unpleasant state in which we want to engage in a satisfying activity but are unable to do so. It can feel as though the activities that normally interest us no longer strike the right chord. Sometimes it is like having an itch we cannot quite reach.

Boredom often begins with a mild sense of dissatisfaction. Then, without necessarily realizing it, we move from one activity to another more and more quickly while experiencing increasing discomfort over our inability to find something that truly satisfies us.

When boredom is accompanied by unpleasant thoughts

Boredom can also be accompanied by unpleasant thoughts that intensify our discomfort. For example, we may feel guilty about doing nothing, criticize ourselves for lacking motivation, or question past decisions that seem to have led us to this unsatisfying situation. These thoughts can trigger other uncomfortable emotions, such as shame, frustration, or discouragement.

The role of attention

Attention plays a central role in the experience of boredom. To become interested in something, we need to remain engaged with it long enough for it to capture our interest. However, when we are bored, it becomes more difficult to keep our attention focused on one thing. As a result, we may turn to activities that quickly capture our interest but that, over time, can contribute to fragmented attention and a persistent state of inner restlessness.

Some activities capture our attention almost instantly. Games and social media provide a continuous stream of novelty, decisions, and potential rewards. They constantly give us a reason to keep going.

This rapid search for stimulation also plays an important role in addiction. When someone repeatedly associates an activity, substance, or behavior with relief from boredom, stress, or other uncomfortable emotions, their attention may begin to gravitate automatically toward that solution. Over time, this reflex can fuel cravings and make certain behaviors harder to replace, even when they lead to negative consequences.

When the search for stimulation becomes a habit

Gambling, for example, combines anticipation, uncertainty, and the hope of winning. Drug use can rapidly and profoundly alter an unpleasant emotional state. These experiences often provide an immediate escape from a state we find uncomfortable.

When a behavior provides immediate relief, it can become a habitual response to discomfort. The person may then turn to the same activity whenever boredom returns.

For instance, someone who comes home from work feeling empty or restless may notice a recurring urge to gamble, use substances, or spend hours on their phone. In these situations, the behavior is not always driven by the pursuit of pleasure. Sometimes it is motivated by a desire to quickly escape an uncomfortable emotional state.

This mechanism does not apply to everyone who experiences boredom, and boredom alone does not explain addiction. However, it helps us understand why the constant search for stimulation or relief can sometimes become problematic.

Too many choices

The abundance of choices available to us can cause our minds to drift toward all the other options we could be pursuing. We watch a movie while thinking about other films we could be watching. We read a book while wondering whether another book might be more interesting.

Boredom is therefore not necessarily related to a lack of activities or to a state of relaxation. More often, it is associated with a form of physiological arousal: an increased heart rate, inner tension, and a sense of urgency.

Something to try: limit your options

Instead of jumping from one platform to another in search of the perfect song, why not use an MP3 player with a playlist prepared in advance? Similarly, putting your phone aside or spending some time without internet access can help reduce the number of possibilities constantly competing for your attention.

Can boredom be useful?

Boredom can teach us something about our experience. It may signal that an activity is not meeting our interests or our need for meaning and engagement. It sometimes tells us that it may be time to change activities, or at least to pay attention to what feels missing in our current situation.

However, we cannot conclude that boredom necessarily leads to creativity, discovery, or positive change. It may encourage us to explore new possibilities, but it can also leave us feeling indecisive or push us toward repetitive distractions.

For boredom to be beneficial, it needs to help us recognize what we are feeling and encourage us to diversify the ways we respond to it.

Recognizing moments of boredom

Before trying to fight boredom, it can be helpful to learn how to recognize it.

Ask yourself a few questions:

• At what times of day am I most likely to feel bored?
• What am I usually doing when boredom appears?
• What thoughts accompany this feeling? (“I’m wasting my time,” “There’s nothing to do,” “I don’t feel like doing anything”…)
• What do I usually do to get rid of this discomfort?
• Do certain activities, substances, or behaviors become especially appealing when I am bored?
• Looking back, do I feel genuinely satisfied afterward, or was I simply distracted for a while?

Tips for coping with boredom

We are more likely to feel bored when it seems as though we are always experiencing the same thing. A sense of repetition, routine, or “more of the same” reduces our feeling of discovery and novelty.

The brain is sensitive to differences, learning, and challenges. When everything feels predictable, engagement decreases and boredom can set in.

1. Change something in your routine 🧩

Take a different route to work. Visit a place you have never been or change the order of your daily activities. Even a small change can make a difference by helping us see things from a new perspective.

2. Learn something new 🎨

Learning provides a goal to pursue, allows us to measure our progress, and gives deeper meaning to what we do.

3. Challenge yourself 💯

You can turn almost any activity into a game by setting challenges for yourself. A challenge that matches your abilities can make an activity much more engaging, even if you would normally find it boring.

4. Pay attention to your surroundings when walking outdoors 🚶

Notice the details of buildings, trees, sounds, or changes in the landscape. By paying attention to our environment, we can gradually become more present in what we are doing instead of constantly dwelling on our thoughts while moving from place to place.

5. Explore lesser-known aspects of your friends’ lives 👥

Spend time with a friend and try to discover something about their life that you know less about. Do you really know what their workday looks like? Are you familiar with their childhood or the experiences that shaped them?

Even with people we have known for years, there is often much more to learn.

A toolbox

When we are bored, it can be difficult to come up with ideas in the moment. Preparing a few options in advance can help.

Activities that help me feel better quickly

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Activities that give me a sense of accomplishment

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People I can contact

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New things I would like to try

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By Félix Bourget Careau

Further reading

• Tam, K. Y. Y., & Inzlicht, M. (2024). Fast-forward to boredom: How switching behavior on digital media makes people more bored. Journal of Experimental Psychology: General, 153(10), 2409-2426. https://doi.org/10.1037/xge0001639
• Boredom and digital media use: A systematic review and meta-analysis. (2023). Computers in Human Behavior Reports, 11, 100313. https://doi.org/10.1016/j.chbr.2023.100313
• Zeißig, A., Kansok-Dusche, J., Fischer, S. M., Moeller, J., & Bilz, L. (2024). The association between boredom and creativity in educational contexts: A scoping review on research approaches and empirical findings. Review of Education, 12(1), e3470. https://doi.org/10.1002/rev3.3470.