5 Strategies for Overcoming Chronic Boredom

According to a dictionary definition, boredom is defined as a “state of being weary and restless through lack of interest.” In the psychological literature, boredom has also been defined as “a state of relatively low arousal and dissatisfaction, which is attributed to an inadequately stimulating situation.”

State or short-lived boredom as referred to in the above definitions is a normal transient human feeling. Examples might include feeling restless and fed-up during a long car journey or feeling lethargic and uninspired due to having to complete a work or homework task that does not interest or challenge us. However, as soon as we take a break or complete the journey or task in question, such feelings of boredom typically subside and are forgotten about.

At a certain level of frequency and intensity, boredom isn’t necessarily a bad thing as it can stimulate us to change our situation or seek out new goals and challenges. However, chronic boredom, which can last for weeks, months, or even years at a time, can present a serious problem whereby an individual gets stuck in a rut of feeling unstimulated whilst lacking the energy and inspiration to change their situation.

Chronic boredom or being particularly prone to boredom (known as boredom proneness) are also associated with behavioural and mental health problems such as anger and hostility, impaired social and relationship skills, drug and alcohol use disorders, gambling problems, work performance issues, eating disorders, depression, and anxiety.

The following reflects five strategies that may help with overcoming chronic boredom in order to reignite passion for life and adventure:

1. Accept and determine the causes.

As with any problem, it is difficult to devise a solution without first being aware of the causes. This is where acceptance, self-awareness, and taking time to reflect on why boredom has arisen play important roles. In the case of chronic boredom, it’s advisable to direct such reflection toward thinking about both psychological and environmental factors that may be playing a contributory role.

In other words, one is looking to establish not only what aspects of our external environment might need to be changed to help reinvigorate and inspire us, but also what aspects of our inner self or mental functioning might need some attention.

2. Plan and think strategically.

Once you have started to gain a better understanding of the factors contributing to your boredom, it is a good idea to start planning a way out of being bored. It’s unlikely that you became chronically bored overnight and more probable that boredom gradually crept up on you. Therefore, try to be realistic by accepting the likelihood of there being a number of steps in your path to overcoming boredom, which should be taken in a patient and gradual but confident manner.

Without such a plan and realistic attitude, it’s easy to give up and stay stuck where you are or turn to activities or behaviours that only provide short-term relief from boredom, rather than target the problem at its roots.

3. Make internal and external changes.

Typically, when people start to evaluate their life in this manner, focus is directed towards modifying their external environment and interactions. Examples might include making lifestyle changes such as developing new interests and hobbies, taking up a new exercise regime, making an effort to invigorate an existing relationship, beginning a new relationship, taking steps to make existing employment more rewarding or enjoyable, beginning new employment, changing the family dynamic such as by having children or getting a pet, starting a business, studying for a qualification, travelling more frequently, or moving house or country.

However, while making such changes to one’s external environment might be a good and obvious place to start, it’s important not to neglect one’s inner psychological and spiritual environment. This is because boredom can arise due to not knowing how to monitor and regulate thoughts and emotions, being prone to distraction or mindlessness, and generally feeling disconnected from ourselves.

Examples of such “internal” methods that are reported to be helpful for finding greater meaning and invigoration in life include contemplative techniques such as meditation, other spiritual practices such as prayer or practising gratitude, and learning how to fully relax the body and mind via evidence-based techniques such as deep breathing and progressive muscle relaxation.

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4. Be aware of impermanence.

Life is incredibly precious and there is no guarantee that we will still be alive tomorrow, let alone next year or next decade. It might sound like a cliché but living each day as though it was your last is sound advice. Being bored with your life is truly a waste of the time you have left on this earth. Therefore, starting from now, try to avoid procrastination and make every effort to fully taste and savour each moment of the day.

5. Be adventurous!

Relating to life as an ever-changing adventure is likely to increase our willingness to seek out and experience new situations. Research from the field of positive psychology shows that the stimulation and reward we receive from learning how to manage new challenges and environments is important for our growth and well-being. However, being adventurous doesn’t mean we have to become an adrenaline junky or engage in behaviours that involve excessive risk-taking.

That said, it’s not always necessary to have all of the answers or every detail of a plan in place before we embark on a certain course of action. It’s also sometimes good to be spontaneous or listen to our intuition, which might mean strategically pushing ourselves into a new or unknown situation when we have a gut feeling that it could become meaningful and stimulating over the long term.