3 Things to Try When Bored

Have you ever eaten because you’re bored? I know I have. I think that’s the case for a lot of people who struggle with their relationship to food. After all, food is always there to provide a distraction and give you some enjoyment, so it’s not surprising that someone might eat when bored.

But if you’re not truly hungry, eating out of boredom will likely backfire. You’re liable to end up eating too much – especially if you pair eating with scrolling on your phone or watching something – and then you won’t feel great physically. You might also regret overeating and then beat yourself up about it.

Given that, it's best to avoid eating simply for something to do. Here are three things to try instead.

1: Be mindful of the current moment

These days, it’s very easy for us to find some form of distraction. All we have to do is pick up our phones or turn on some other device to find something to fill the time.

But that can get old and even become boring. So, instead of looking for something electronic, you could try turning off the devices and paying attention to the current moment.

You might even find it restful to sit quietly for a few moments. You could focus inward and notice your breathing and how you’re feeling. Or you could look outside and see what you notice – maybe you’ll spot some fun bird activity, like I have recently.

Or just let your mind wander for a bit. See how you feel after not doing anything particular for a few moments. You might like it enough to try it more often.

2: Do something creative

One of the interesting things about boredom is that it can spur creativity. When you feel at loose ends and aren’t quite sure what to do, you could try to find a creative outlet and see what emerges.

This doesn’t have to be something big and daunting. Most of us aren’t looking to paint a masterpiece or write the next great American novel – and definitely not in a single sitting.

But you could paint something, including paint-by-numbers. Or you could color – you can find lots of options for adult coloring books. I’ve also heard that a lot of people enjoy Zentangle or just doodling. Writing is another option, whether it’s structured or just stream-of-consciousness.

You could also do something more physical, like sing or dance to your favorite music, or play an instrument. There’s also knitting, crocheting, quilting, cross-stitch, needlepoint, woodwork, pottery, and many other options.

Whatever you do, you’re likely to find that the act of creativity is much more fulfilling and engaging than eating something you don’t need or scrolling endlessly on a device.

3: What is boredom telling you

If you find that you’re getting bored frequently, it’s also worth getting reflective and trying to understand why.

Maybe you’re feeling like you’re at a dead end at work, or that you haven’t achieved certain goals you aspired to. They don’t have to be work-related, either. Maybe you wanted to be able to run a marathon, or reach a certain fitness level. Or you wanted to volunteer to help a certain population or try a certain hobby.

See if you can pinpoint what’s missing. Stream-of-consciousness writing can be helpful, or if you process by talking, see if you can find a good listener. Then let yourself be open to what you learn.

If you’re able to identify the missing piece, then you can take steps to pursue it, if that’s feasible. Even if you can’t do it immediately, knowing what you’re working towards and making progress toward it can be very satisfying.

Boredom can lead to good things

Our society often considers boredom a bad thing, which is likely why so many of us try to avoid it.

But it doesn’t have to be bad. You can find ways to turn boredom to your advantage. It might be as simple as taking a brief break from the many types of overstimulation available and allowing yourself to focus on the moment. Or it might be a way to jump-start creativity or help remind you of your goals.

So, if you find that you’re bored, try to pause before reaching for a snack or your phone, and remember that you have other options.