Why Boredom Is Good for You: Boredom, Creativity and a Restless Mind

When was the last time you were truly bored? Not "scrolling because there's nothing better to do" bored, but sitting in a waiting room, standing in line or lying on the couch with nothing to look at and nowhere to be?

For most of us, it's been a while. The moment boredom threatens, we reach for our phones. A minute in a checkout line, a few seconds at a red light, the gap between TV episodes, even a trip to the bathroom. Our devices have made it possible to never be bored again. That sounds like a win. But a growing body of research suggests we might be losing something valuable: the creativity, reflection and self-understanding that often come from letting our minds wander.

Why we hate being bored

Boredom is uncomfortable. It's a restless, unsettled feeling that something should be different. Psychologists describe it as a signal that what you're doing isn't meaningful or engaging enough.

Some research shows just how much people dislike sitting alone with their thoughts. In a 2014 study published in Science, researchers led by Timothy Wilson at the University of Virginia asked participants to sit alone in a room with nothing to do for six to 15 minutes. Many found it unpleasant. In one experiment, participants had the option to give themselves a mild electric shock. Sixty-seven percent of men and 25 percent of women chose to shock themselves at least once rather than simply sit with their thoughts.

That might sound extreme, but it says something about how hard it can be to be alone with our own minds.

Boredom as a signal

Boredom isn't all bad. Psychologists suggest it acts as a nudge, telling you to look for something more meaningful, interesting or challenging. Without boredom, we might never be motivated to try something new, change our circumstances or explore new ideas.

The trouble is that phones answer boredom's signal instantly with something easy and shallow, rather than letting it push us toward something more meaningful.

The link between boredom and creativity

The boring task study

In a 2014 study, psychologists Sandi Mann and Rebekah Cadman at the University of Central Lancashire asked some participants to do a boring task, copying numbers from a phone book, before completing a creative task: thinking of as many uses as possible for a pair of plastic cups. People who had done the boring task came up with more creative ideas than a control group. Those who did an even more passive boring task, reading phone numbers rather than writing them, were more creative still. The researchers suggested boredom may encourage daydreaming, which in turn sparks creativity.

Mind-wandering and incubation

Many creative breakthroughs happen when people aren't actively working on a problem, such as in the shower, on a walk or while doing chores. Researchers call this the incubation effect. Some studies have found that taking a break with an undemanding task, one that allows the mind to wander, can improve creative problem-solving afterward.

The default mode network

When you're not focused on a task, your brain doesn't switch off. A network of brain regions called the default mode network becomes more active. It's involved in daydreaming, remembering the past, imagining the future, thinking about other people and making sense of yourself. Scientists believe it plays a role in creativity, especially in combining ideas in new ways.

When you fill every quiet moment with input, you may give this network less time to do its work.

What constant stimulation may cost us

• Fewer original ideas. Your brain needs downtime to connect ideas.
• Less self-reflection. Quiet moments are when we process emotions and experiences.
• Shorter attention spans. Constant novelty may make ordinary tasks feel more boring. Our guide to brain rot and attention span explores this.
• More mental fatigue. Your brain never gets a real rest.
• Lower tolerance for boredom, which makes focused work harder. See our guide to deep work and focus.

Healthy boredom vs. unhealthy boredom

Not all boredom is helpful. Chronic boredom, feeling bored most of the time, has been linked with lower wellbeing, depression and risky behaviors. If life feels persistently empty or meaningless, that may be a sign to look at bigger changes or talk to a professional.

The kind of boredom we're talking about here is short, everyday boredom: moments of unstructured time that your mind can fill on its own.

How to make space for boredom and daydreaming

1. Leave your phone in your pocket in short waits

Waiting in line, at a bus stop or in a waiting room? Try just being there. Look around. Notice what you think about.

2. Take walks without headphones

Walking is one of the best times for mind-wandering. Many famous thinkers, writers and scientists were enthusiastic walkers. Leave the podcast off sometimes and let your thoughts roam. Our awe walks guide adds a lovely twist.

3. Do simple chores mindlessly

Washing dishes, folding laundry, weeding the garden or showering can be great for letting your mind drift. Resist the urge to add a screen.

4. Schedule "nothing time"

Block 10 to 15 minutes on your calendar to do nothing. Sit by a window, lie on the grass or stare at the ceiling. It may feel strange at first.

5. Keep a notebook nearby

When ideas pop up during quiet moments, jot them down. You might be surprised how many interesting thoughts arrive when you give them space.

6. Try a phone-free morning or evening

Start or end the day without screens. Our digital detox guide has tips for making it work.

7. Let kids be bored

Many child development experts encourage letting children experience boredom. It can push them to invent games, use their imagination and develop independence.

8. Pair boredom with a creative challenge

Before sitting in a quiet moment, think of a problem or question you'd like to solve. Then let your mind wander and see what comes up.

Boredom, mindfulness and meditation

Mindfulness and boredom are related but different. Mindfulness involves paying focused attention to the present moment, while mind-wandering lets thoughts drift freely. Both offer a break from constant input. Many people find that practicing mindfulness makes them more comfortable with quiet moments. Our guide to what is mindfulness explains how to start.

A simple "boredom experiment"

Try this for one week:

1. Choose one daily moment, like your commute, a walk or waiting for coffee, where you'll skip your phone.
2. Notice how it feels at first. Restless? Anxious? Relaxed?
3. Pay attention to what you start thinking about.
4. Write down any ideas, memories or insights afterward.
5. At the end of the week, notice whether anything has changed in your mood, focus or creativity.

Boredom at work

Boredom at work deserves a mention too. Occasional dull tasks are normal, but persistent boredom can be a sign that your work isn't using your skills or that you need more challenge. Talking to your manager about new responsibilities, learning new skills or reshaping your role through job crafting can help turn boredom into growth.

Frequently asked questions

Is boredom good for you?

Short, everyday boredom can be good for you. It may encourage daydreaming, creativity and reflection, and it signals when you need more meaningful activities. Chronic boredom, however, is linked with lower wellbeing.

Does boredom make you more creative?

Some studies suggest that boredom can boost creativity, possibly by encouraging mind-wandering. In one study, people who did a boring task first came up with more creative ideas afterward.

What is the default mode network?

The default mode network is a set of brain regions that becomes more active when you're not focused on a task. It's involved in daydreaming, memory, imagining the future and self-reflection.

Why do I always reach for my phone when I'm bored?

Phones provide quick, easy stimulation that relieves boredom instantly, which can become a habit. Over time, this may make it harder to tolerate quiet moments.

How can I be more comfortable with boredom?

Start small by skipping your phone in short waits, take walks without headphones, do chores without screens and schedule a few minutes of "nothing time."

A quiet mind makes room for big ideas. Take our free wellness wheel quiz to see how your intellectual wellness is doing.