The Science of Doing Nothing: How to Be Bored Again

When was the last time you were properly bored?

Not “I’m bored, what should we watch?” bored. Bored as in sitting somewhere with nothing to do, nowhere to be and absolutely nothing demanding your attention.

No scrolling. No podcast. No playlist. No checking the weather for the third time.

Just you, your thoughts and the slightly uncomfortable realisation you have nothing to do.

For most of us, that feeling lasts about three seconds before our hand reaches for our phone.

But what if boredom isn't something we need to escape?

What if those tiny pockets of nothing we've become so good at filling are actually doing something useful?

Welcome to the science of doing nothing.

What is boredom?

Scientifically, boredom is a negative, low-arousal emotional state involving an inability to engage attention with the current situation, combined with a desire to do something else.¹

(Photo by iStock of a man bored at work, reaching for his phone)

More relatably, it’s the uncomfortable feeling you get when what you’re doing isn’t holding your attention. You might feel restless, disengaged, lethargic or impatient. You might find yourself staring into space for a while, or you might immediately reach for your phone to distract yourself.

Not all boredom lasts the same amount of time. Sometimes it's fleeting: you're bored waiting for the train, sitting through a repetitive meeting or standing in line, and the feeling disappears as soon as something more engaging comes along.

But boredom can also become more persistent. When it happens frequently or feels difficult to escape, it can be associated with broader issues around motivation, engagement and wellbeing.

Why don’t we get bored anymore?

There was a time when boredom was part of every day.

Waiting for the bus meant waiting for the bus, and a long car journey meant staring out of the window.

(Photo by iStock of a group of friends on their phones) 

Before smartphones, boredom simply had fewer places to hide; there were more opportunities to doodle, daydream, people-watch or simply let your mind wander when you had nothing else to do.

Now, almost every empty moment has an escape hatch - and it’s sitting in your pocket.

The second a conversation lulls, a meeting drags or you're waiting for your coffee, your phone offers an endless supply of things to look at, read, watch and react to. And it's incredibly good at keeping you engaged.

Smartphones aren't inherently bad, and we don't need to return to some imaginary pre-phone golden age. But constant stimulation is now so effortless that we rarely have to sit with the feeling of boredom anymore.

Which raises a more interesting question: What happens when we don't immediately escape it?

What happens in your brain when you’re bored

Boredom arises when there is a mismatch between the brain’s capacity or need for cognitive-affective engagement and the stimulation, reward, or meaning provided by the current environment.^{1, 2}

(Photo by iStock of a brain illustration) 

In layman terms: think of your brain like a dog on a walk. If the path’s interesting, the dog keeps sniffing and moving happily.

If nothing interesting’s happening, the dog starts pulling the leash, looking around, sniffing elsewhere, or trying to go a different direction.

Boredom is your brain pulling the leash. It’s saying: “This isn’t enough for me right now. Give me something worth engaging with.”

So when you remove sources of external stimulation competing for your attention, such as your phone, it can create space for your mind to wander.

It’s important to note that mind-wandering isn’t the same as your brain switching off.

When you’re not focused on a specific task, brain networks involved in internally directed thought - including the default mode network - become more involved. This network is associated with things like autobiographical memory, imagining the future, self-reflection and spontaneous thought.^{3, 4}

So instead of: bored > phone > new information > more stimulation

You might get: bored > mind wanders > thought > memory > idea > connection

But it doesn’t always go that way - your mind might wander somewhere useful, you could suddenly think of a solution to a problem, remember something you’d forgotten, or start imagining what you want to do next.

Or you might think about something uncomfortable; you might replay an awkward conversation you had three years ago, or worry about tomorrow. You might realise you're unhappy with something you've been ignoring.

That’s part of the deal.

Boredom creates an opportunity for internally directed thought, but it doesn't dictate what you'll think about. And that's one reason boredom shouldn’t be sold as some kind of secret productivity or happiness hack.

Read More: Try The 90-Second Tongue Exercise To Reset Your Nervous System 

What are the positives of boredom?

In short: yes, a little occasional boredom can be good for you.

Boredom is uncomfortable, so we've learned to escape it. But if we can tolerate the discomfort for a little longer, something interesting can happen in the space that follows.

(Photo by iStock of a woman daydreaming by the sea)

Boredom helps your brain do something different:

1. It gives your attention a break

Constantly switching between apps, messages and information keeps directing our attention outward. A period without new input gives your attention a chance to disengage from external stimulation.

2. It lets the mind wander

Without a task demanding your attention, your thoughts can drift. That's where memories, future scenarios, daydreams and spontaneous associations can emerge.

3. It creates space for creative connections

Some research suggests that low-demand, boring activities can create the conditions for creative thought.⁵ With fewer new inputs competing for attention, existing ideas may have more opportunity to connect.

4. It can support problem-solving

Ever had a solution or idea appear while showering, walking or doing something completely mundane? There's a reason researchers are interested in what happens when conscious, effortful thinking gives way to more spontaneous thought.⁶

5. It encourages imagination and daydreaming

Daydreaming isn't necessarily wasted time. Imagining future situations, revisiting memories and constructing hypothetical scenarios are all forms of internally directed thought.

6. It can help you notice what you actually want

Boredom’s partly a signal that what you're doing isn't engaging you. That discomfort can motivate you to seek a different activity, goal, challenge or experience.

7. It can make you more comfortable with stillness

If you automatically reach for your phone whenever boredom appears, you never really learn that you can sit with the feeling. Practicing short periods of doing nothing can make the urge to escape it less automatic.

Read More: Everyday Body Signals You Might Be Overlooking

How to be bored again:

• The five-minute no-phone wait
• Walk without a podcast or music or phone
• Stand in a queue with nothing in your hands
• Let yourself wait for the kettle to boil
• Do one mundane task without entertainment
• Watch the clouds, trees, rain or passing cars
• Do a simple stretch routine in silence
• Let a quiet moment stay quiet

And importantly: Don't turn boredom into another productivity project.

You don't need to come up with a business idea, meditate perfectly, solve your childhood trauma or achieve enlightenment.

You can just be bored.

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References

1. Eastwood, J. D., Frischen, A., Fenske, M. J. & Smilek, D. The unengaged mind: defining boredom in terms of attention. Perspect. Psychol. Sci. 7, 482–495 (2012).

2. Westgate, E. C. & Wilson, T. D. Boring thoughts and bored minds: the MAC model of boredom and cognitive engagement. Psychol. Rev. 125, 689–713 (2018).

3. Buckner, R. L., Andrews-Hanna, J. R. & Schacter, D. L. The brain’s default network: anatomy, function, and relevance to disease. Ann. N. Y. Acad. Sci. 1124, 1–38 (2008).

4. Andrews-Hanna, J. R., Smallwood, J. & Spreng, R. N. The default network and self-generated thought: component processes, dynamic control, and clinical relevance. Ann. N. Y. Acad. Sci. 1316, 29–52 (2014).

5. Mann, S. & Cadman, R. Does being bored make us more creative? Creat. Res. J. 26, 165–173 (2014).

6. Baird, B. et al. Inspired by distraction: mind wandering facilitates creative incubation. Psychol. Sci. 23, 1117–1122 (2012).

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