Why Boredom is Good for You: The Science Behind Its Benefits

The weather was miserable this weekend—cold, windy, and rainy—so we were trapped inside. I did some work and cleaned up a little, but when I finally sat down to rest, I started to get bored.

As an only child, with both of my parents working hard to give me a good life, I spent a lot of time alone. Playing by myself wasn’t my thing—I always wanted to play with others. So whenever I started to feel bored, I became restless, like I was always waiting for something more exciting to happen.

Somewhere along the way, I became afraid of boredom and learned to avoid it.

So this weekend, when I started to feel bored, these thoughts popped into my mind very quickly:

"I should do something. I should entertain myself."

Then I caught myself.

Was I actually looking for something meaningful to do, or was I just craving distraction? I decided to sit with it. No phone. No TV. Just the discomfort of being still.

At first, it was uncomfortable. But after a while, my brain did something interesting—it started offering ideas.

"Maybe I should do my Spanish homework."

"Maybe I should finally start that book I’ve been putting off."

Then I remembered that when I let myself be bored for a while, usually something good comes out of it.

🐕 Take a cue from dogs. Ever notice how dogs can just lie down and be? They don’t rush to entertain themselves or fill every quiet moment with stimulation. They simply exist—resting, observing, and letting life unfold.

We humans, on the other hand, often resist stillness, filling every gap with distractions. But what if we allowed ourselves the same kind of presence? What if boredom wasn’t something to fix, but something to experience?

The Science Behind Why Boredom is Good for You

We live in a world where boredom feels like the enemy. The moment we feel a lull, we instinctively reach for our phones, scroll social media, or find some way to fill the empty space. But what if boredom isn’t something to escape?

What if it’s actually what your brain needs—a hidden tool for creativity and problem-solving? It turns out that boredom isn’t just wasted time—it’s actually your brain’s way of making space for new thoughts.

Neuroscientists have found that when we’re bored, the Default Mode Network (DMN) of the brain becomes more active (Mason et al., 2007). The DMN is responsible for daydreaming, self-reflection, and creative problem-solving—things that often lead to our best ideas.

This means that when we’re bored, our brain isn’t shutting down—it’s shifting gears, creating room for new ideas and unexpected connections.

Boredom Triggers Dopamine-Seeking Behavior

The discomfort of boredom isn’t random—it’s a biological cue that we need stimulation. But the question is: what kind of stimulation do we seek?

Studies show that dopamine (the brain’s reward chemical) drops when we’re bored, which naturally makes us crave excitement (Westgate, 2020). But not all stimulation is created equal.

We can either:

❌ Seek low-value distractions (doomscrolling, binge-watching, unnecessary snacking).

✅ Engage in productive dopamine boosts (learning something new, creating, problem-solving, or just daydreaming).

The key is to be intentional—instead of reflexively reaching for an easy dopamine hit, pause and see what your brain actually wants.

Does Boredom = Creativity? It Depends.

If boredom automatically led to creativity, we’d all be creative geniuses by now. The truth is, it depends on how we respond to it.

A study found that people who engaged in passive, boring tasks (e.g., copying numbers) later came up with more creative ideas compared to those who weren’t bored (Mann & Cadman, 2014). However, if boredom feels too uncomfortable, we tend to reach for the easiest dopamine hit—scrolling, consuming, and distracting ourselves.

This means that boredom has creative potential, but only if we sit with it long enough to let ideas surface.

Boredom as a Tool

Boredom isn’t something to escape—it’s something to work with. Use this knowledge of why boredom is good for you to your advantage.

⏸️ Pause before reaching for distractions. The moment you feel the urge to grab your phone, take a deep breath and check in with yourself instead.

🥾 Let your mind drift. Give your brain the space to wander—this is where creativity and unexpected ideas emerge.

💌 Tune into yourself. Boredom might be your brain’s way of telling you something. Are you avoiding a feeling? Do you need rest? Or is it nudging you toward something meaningful?

👾 Be intentional with dopamine. It’s completely okay to unwind, but instead of mindlessly scrolling, opt for low-stimulation activities like walking, doodling, or listening to music—things that refresh rather than deplete you.

🧠 Turn boredom into an advantage. If you're feeling stuck or need a creative breakthrough, embrace boredom as a tool rather than a problem. It might just lead you to your next big idea.

Rather than running from boredom, let it guide you to the things that actually matter.

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About Me

Hi, I’m Timi — a psychologist, coach, and someone who knows a thing or two about overthinking and personal growth. I help people navigate self-doubt, mental clarity, and mindset shifts with practical, science-backed tools.

If you want to chat about how to work with your brain instead of against it, send me a message!  📩