The Link Between ADHD and Boredom

Feeling bored usually happens when nothing in your environment captures your interest or attention. You feel there is nothing to do. Life is dull. Perhaps, you do not feel your life is fulfilling or meaningful.

Anyone can be bored in specific situations (state of being), especially when you are sitting in waiting rooms, doing mundane housework, not feeling challenged, or engaged in repetitive activities.

However, some people are chronically prone to feelings of boredom (trait), and the challenge of overcoming boredom is a part of their everyday life. This is more common in people who are extroverted, or in need of more social engagement than others. Others need excitement and crave novelty, and may engage in sensation-seeking behaviors.

People with attention-deficit/hyperactivity disorder (ADHD) struggle with boredom, making it difficult to stay focused and engaged if their environment is not stimulating or interesting to them.

Read on to learn more about the underlying reason for boredom, and why people with ADHD are particularly vulnerable. Explore ways to harness those uncomfortable moments of boredom and beat boredom before it strikes.

Boredom Vulnerability and ADHD

Boredom might start with your mind, but it can quickly affect your body and emotions too. For example, you might feel restless or fatigued and your mood can plummet. Boredom is one of the things people with ADHD fear the most and will go to great lengths to avoid it.

Individuals with ADHD require more stimulation in their environment to sustain their attention. This is related to the way their brain's reward system works. Scientists believe there are lower levels of dopamine in the brain of someone with ADHD. As a result, more stimulation and effort are required to raise the levels of dopamine that help you feel motivated and enjoy what you are doing.

People with ADHD will seek activities that trigger dopamine release and may be more likely to enjoy roller coasters and theme parks, action-packed movies, video games, intense workouts, and extreme sports. However, there is also a risk of engaging in promiscuous sexual activity, reckless driving, spending, gambling, physical and verbal altercations, and substance abuse.

Common Signs of Boredom

How many of these sound familiar?

• You hang up the phone if you are put on hold; even if you were in the middle are resolving an important issue.
• You eat something, even though you aren’t hungry.
• You phone a person you don’t like that much, just to have someone to talk to.
• You delay going to bed until you are completely exhausted to avoid the boredom of lying in bed waiting to fall asleep.
• You create an argument with a service provider or someone you love.
• You act in a potentially dangerous way. For example, you overtake a slow driver even if it's not completely safe because driving behind them is boring.

The opposite of bored is interested, energized, and cheerful.

How to Overcome Boredom

Get to know yourself and your favorite ways to avoid boredom. Boredom busters include trying the new and different, spending time with people, doing adrenaline-rush activities, taking healthy risks, problem-solving, adding movement, being ‘hands-on’, etc. 

When you know your favorite ways to avoid boredom, design your life around those things, so each day is interesting for you. This includes your job and how you approach the tasks in your job description, your hobbies, and as well as how you do the mundane tasks of life; such as housework.

Be Prepared

Life is full of delays, so have a variety of activities on hand. For example, if you are flying, take a book that you can get engrossed in, a magazine, and a puzzle book. If you will be sitting in a waiting room, bring the mail that you need to look through, your earbuds to listen to music, or a notebook so you can write things down as you wait.

Balance

It is good to have the self-awareness that you don’t like feeling bored and recognize the things that trigger boredom. Creating balance in your daily life can help you feel empowered to minimize your suffering.

We recommend creating a daily routine committed to a mixture of boring and exciting tasks. If you can commit to carving out bits of time that are dedicated to the tasks you don't enjoy, a little each day, and frame them in with more enjoyable activities before and after, you will find it isn't as dreadful. Reward yourself for getting things done instead of procrastinating.

Use a Timer

Using a timer can make even the dullest things interesting, as it creates a sense of urgency and excitement. Play games with yourself. For example, see if you can do all the washing up in 15 minutes. Try to beat your record.

How to Tolerate Boredom

Unfortunately, boredom is not something that can always be avoided. It is important to learn how to find ways to cope during these times in order avoiding behaviors that may not be adaptive or appropriate for the situation.

Find a Focus

During moments when you find yourself faced with boredom, look for something that you can focus on. Is there a problem you are facing that needs to be solved? Make a mental list of pros and cons or possible solutions. Do you need to make a grocery list? Do you need to figure out what gift you are going to buy for your Mom for her birthday?

Practice Mindfulness

It can also be helpful to engage in brief moments of mindful thought. Pay attention to how you are feeling at the moment. Spend a few moments just focusing on your own thoughts as they happen. Try focusing on your own breathing. If you find your mind wandering, bring your attention back to the present moment.

Listen to Music or a Podcast

Sometimes mundane tasks just have to be done and you cannot procrastinate any longer. Make it more interesting by listening to your favorite music or turning on a podcast to stimulate your mind as you are doing the dishes or raking the leaves.

Daydream

If you find yourself really and truly bored with a dull, daily task (folding laundry, doing the dishes, etc.), try just letting your mind wander.

Boredom Isn't Always a Bad Thing

This may be hard to believe, but sometimes boredom is a good thing.

As a parent, it can be challenging when your children are bored. There is a tendency to want to keep them entertained or occupied in some way. Screen time is an all too convenient fix.

But consider this: These boring moments can force children to come up with creative ways to entertain themselves. Their imagination kicks into gear, and they come up with games and activities that they wouldn't have if they were constantly rescued from boredom. They will build forts, perform a puppet show, play dress-up, sing songs, build Lego cities, etc.

The same is true for adults. If you can sit in the discomfort of boredom for a period of time and avoid scrolling through social media and binge-watching TV, you might find you can use this time for reflection. Get out a pad of paper, and come up with a list of new projects, creative activities, unexplored bucket list items, social groups to join, or volunteer work that may be fulfilling.

These dull moments can inspire personal growth, increase self-esteem, and enhance our sense of purpose and meaning in life. That sense of purpose helps carry us through the more mundane tasks of life.

A Word From Verywell

ADHD can make dealing with boredom particularly difficult, but finding ways to cope with dull moments can help. Being prepared can be one of the best tools for coping with boredom.

When you have ADHD, keeping your attention on a task often means that it needs to be something you are interested in, that you want, or that you find challenging. When boredom hits, turning to an activity you enjoy or that presents a challenge can help give your brain the stimulation you need.