When bored at home, you can read, cook, exercise, learn a new skill, draw, call a friend, or declutter.
Ideas
- Creative: draw, write, make music or craft.
- Active: stretch, dance, do a home workout or take a walk.
- Productive: declutter, cook a new recipe or learn a language.
- Social: call a friend, play a board game, or have a movie night.
- Learning: free courses, podcasts, books or YouTube tutorials.
Why it works
Boredom is a signal to change activity. Short tasks with a goal are often best.
Tip
Pick something and commit to 15 minutes.
Active options
- Take a walk or a short run and note what you see.
- Follow a 15 to 30 minute home workout or yoga session.
- Dance to music.
- Clean one drawer or shelf and donate unused items.
Creative options
- Draw, paint or sketch.
- Write a short story or journal entry.
- Learn a skill online: language apps, coding or an instrument.
- Cook a new recipe or bake bread.
- Play with photography at home.
Mental stimulation
- Read a book or listen to an audiobook.
- Do puzzles, crosswords or sudoku.
- Play board games or cards with others.
- Try a documentary or a podcast on a topic you know little about.
Social
Call a friend or relative you have not spoken to for a while, or join an online hobby community.
Productive
- Organize photos and files.
- Update your resume.
- Meal plan for the week.
- Learn a household repair on a video tutorial.
Why boredom happens
Boredom is the feeling of wanting to engage in satisfying activity but being unable to. Research suggests that mild boredom can spur creativity and motivation for new goals.
Screen time
The American Psychological Association notes that passive scrolling can leave people feeling worse. Active use, such as creating or talking with friends, tends to be more satisfying.
Tip
Make a list of activities when you feel good, and pick from it when bored. Set a timer for 20 minutes and commit to one activity before reevaluating.
Evidence about boredom
A 2014 study in the journal Science found that many participants preferred to give themselves mild electric shocks rather than sit alone with their thoughts for 15 minutes: 67 percent of men and 25 percent of women did so at least once. Boredom is a signal that the current activity lacks meaning or challenge, and it can motivate seeking new goals. Chronic boredom is linked to risk of depression and unhealthy habits, so it helps to structure time. Short physical activity improves mood, and the CDC recommends 150 minutes of moderate activity a week for adults.
Ideas that work
Try cooking a new recipe, reorganizing a room, learning a skill through free resources like Khan Academy or Duolingo, borrowing e-books and audiobooks from your library through the Libby app, drawing, writing, practicing an instrument, doing a workout video, calling a friend or playing a board game. A 2009 study from the University of Sussex reported that reading for six minutes reduced stress levels by up to 68 percent. Limit passive scrolling, which tends to increase boredom and reduce sleep quality. Pick one small project to complete today, and keep a list of ideas for the next time.
Based on data from the journal Science and the CDC
