The power of boredom: Why embracing downtime can boost your creativity and well-being

Have you been truly bored lately? Not just a fleeting moment, but genuinely bored – no phone, no computer, no podcast, no conversation. Just your own mind. It might feel uncomfortable, but that discomfort is a natural part of being human. Our brains have evolved to crave mental stimulation, and when deprived, we experience boredom (Mann & Cadman, 2013). Embracing boredom, however, can unlock surprising benefits for creativity and well-being.

“Being bored is one of the greatest ways to encourage creative thinking and new ideas,” said Emplify Health by Gundersen behavioral health therapist Diane Oines, LPC. “It’s also a perfect opportunity to process experiences and even self-reflect. Boredom means that your brain can organically switch between ‘on’ and ‘off’ to foster more dynamic thinking. It’s something you can’t do if you are constantly on a task.”

The age of constant distraction

With smartphones and the internet, we spend more time than ever glued to screens, consuming endless streams of media. This constant distraction means we rarely experience true boredom anymore. But is that a good thing?

Research from the University of Central Lancashire reveals something fascinating: people who engage in boring tasks, like copying phone book entries, actually become more creative afterward. In one study, participants who copied phone book entries came up with more creative uses for plastic cups than those who did nothing beforehand (Mann & Cadman, 2013; British Psychological Society [BPS], 2013). These findings suggest that boring, especially passive boring, tasks allow our minds to wander and enter a creative state.

The science behind daydreaming and creativity

Daydreaming, once dismissed as a waste of time, is now recognized as a vital cognitive process. When your mind wanders, it activates the brain’s "default mode network," which is most active during restful wakefulness. This network helps you reflect on the past and future, think about yourself and others, and access deeper subconscious pathways (Andrews-Hanna, Smallwood, & Spreng, 2014).

People who frequently engage this network tend to have better working memory and multitasking abilities. However, this network is not activated when we are distracted by TV, phones or other entertainment. Visual and plot-driven media keep our minds focused externally, preventing the creative wandering that boredom encourages (Andrews-Hanna et al., 2014).

The impact of digital life on social connection and mental health

As more people live alone, rising from 10% of households in 1950 to 27% today, our social interactions have decreased (Sheikh, 2025). Yet, boredom is less common because digital entertainment fills the void. We connect digitally but often at the cost of real human interaction.

“Stimulation isn’t a bad thing,” adds Oines. “We just want to avoid filling every gap in our days with content and ideas from a screen. Our brain can do very cool things when given the chance to be bored; we just have to let it be bored enough to start.”

This constant stimulation can trap us, exposing us repeatedly to the same ideas and limiting our perspectives. Over time, this can reduce our ability to enjoy new experiences, shorten attention spans and increase feelings of anxiety, depression and loneliness (Caremans, 2025).

The dopamine dilemma: Why phones can be addictive

Our brains release dopamine, a chemical linked to reward and motivation, when we receive phone notifications or engage with social media. This dopamine release strengthens certain brain pathways, making us crave more screen time. Unfortunately, this can lead to addiction-like behaviors, reducing our enjoyment of novel experiences and increasing mental health risks (Caremans, 2025).

Signs of phone addiction include cravings, mood changes, tolerance (needing more phone time for the same pleasure), withdrawal symptoms and relapse (Caremans, 2025).

Strategies to reclaim your mind and embrace boredom

To truly benefit from boredom and reduce phone dependency, consider these science-backed strategies (Caremans, 2025):

1. Chronological binding: Limit phone use to specific times during the day.
2. Physical binding: Remove access to trigger apps or keep your phone out of reach.
3. Categorical binding: Make your phone less appealing by changing settings or deleting unnecessary apps.

Additionally, try these practical tips to foster presence and creativity:

• Start your day without immediately reaching for your phone. Instead, engage in quiet reflection or positive affirmations.
• Use a notebook for your to-do list instead of your phone, and plan to tackle tasks later to avoid distractions and stay focused.
• Occasionally leave your phone behind to be more present with family and encourage imagination and boredom in children.

Embrace boredom for a healthier, more creative you

For thousands of years, boredom was a natural part of life that pushed us to think independently and seek new perspectives. Today, boredom can be eliminated with a swipe or click, but to unlock its benefits, we must intentionally carve out time to let our minds wander.

By embracing boredom, you can boost creativity, improve mental clarity and foster deeper connections with yourself and others. So next time you feel the urge to reach for your phone, consider giving your mind the gift of boredom; you might just be surprised by what it brings.

If you or someone you know is dealing with an addiction to screens, contact your primary care provider or Emplify Health by Gundersen behavioral health at (608) 775-2287.

References

Andrews-Hanna, J. R., Smallwood, J., & Spreng, R. N. (2014). The default network and self-generated thought: Component processes, dynamic control, and clinical relevance. Annals of the New York Academy of Sciences, 1316(1), 29–52. https://doi.org/10.1111/nyas.12360

British Psychological Society. (2013, January 9). Being bored at work can make us more creative. ScienceDaily. https://www.sciencedaily.com/releases/2013/01/130108201517.htm

Caremans, G. (2025). It’s not you, it’s your brain.

Mann, S., & Cadman, R. (2013). The effects of boredom on creativity: Evidence from copying telephone directory entries and divergent thinking tasks. University of Central Lancashire.

Sheikh, F. (2025, June 7). The rise of solo living: Why more Americans and Europeans are choosing to live alone.