Have you ever found yourself reaching for your phone the moment you have a few minutes of downtime? Or felt uncomfortable sitting in silence without something to watch, listen to, or do?
We’ve come to believe that boredom is something to avoid at all costs. But what if boredom isn’t a problem to solve? What if those quiet, unstructured moments are exactly what your brain needs to think more creatively, solve problems, and restore your mental energy?
In this episode, Lisa challenges the belief that every moment needs to be filled with activity or content. She explores the fascinating neuroscience behind boredom, explains how your brain’s default mode network supports creativity and insight, and shares simple ways to intentionally create space for productive mind-wandering. You’ll learn why embracing boredom isn’t wasting time—it’s giving your brain one of the most valuable productivity tools available.
This week, episode 322 of the Positively Living® Podcast explores why boredom is good for your brain and shares practical ways to use quiet moments to boost creativity, problem-solving, and mental well-being.
Why Being Bored Is Good
When was the last time you did absolutely nothing?
Not scrolling your phone.
Not listening to a podcast.
Not checking email.
Not even thinking about what you “should” be doing next.
For many of us, those moments barely exist anymore.
The second we experience even the slightest hint of boredom, we instinctively reach for something to fill the space. We check notifications, open social media, turn on music, or start another task. We’ve become so uncomfortable with boredom that we’ve forgotten it serves an important purpose.
But what if boredom isn’t a problem to solve?
What if it’s one of the best things you can give your brain?
Research suggests that those quiet, unstructured moments are when your brain does some of its most important work. Creativity, insight, problem-solving, and self-reflection often happen not while you’re actively working—but when you finally stop.
Why We Avoid Being Bored
Ask a child what they’re feeling during summer break, and you may hear the familiar complaint:
“I’m bored.”
Most adults immediately jump into action.
We offer suggestions.
We hand over a device.
We try to solve the problem.
But boredom isn’t necessarily the problem we’ve made it out to be.
Psychologist Sandi Mann, one of the leading researchers on boredom, defines it as having nothing to do that appeals to you in that moment. In other words, boredom isn’t simply having nothing to do. It’s your brain signaling that it wants meaningful engagement.
That feeling of discomfort is actually motivational.
The question is whether we let our brains work through it—or interrupt the process before it begins.
What Happens in Your Brain When You’re Bored?
It may feel like nothing is happening.
In reality, your brain is incredibly busy.
When you’re no longer focused on an external task, your brain activates what’s known as the Default Mode Network (DMN).
This network is responsible for:
- Connecting ideas
- Processing experiences
- Reflecting on the past
- Imagining the future
- Solving problems
- Generating creative insights
It’s why your best ideas often arrive while you’re:
- Taking a shower
- Driving in silence
- Walking without distractions
- Folding laundry
- Looking out the window
These aren’t random moments of inspiration.
They’re evidence that your brain finally has the space to think.
Researchers studying the Default Mode Network have found that this kind of mind wandering isn’t wasted time at all—it’s essential for creativity, planning, and innovation.
Why Constant Stimulation Gets in the Way
The problem is that modern life rarely gives our brains a chance to wander.
Every idle moment is filled.
We’re surrounded by endless notifications, streaming content, podcasts, social media feeds, and infinite scrolling—all designed to capture our attention before boredom ever has a chance to appear.
Ironically, all of that stimulation doesn’t necessarily leave us feeling fulfilled.
Researchers sometimes describe passive scrolling as “social snacking.”
Like junk food, it offers a quick hit of stimulation without lasting satisfaction.
The result?
We consume more and more while feeling less engaged, less creative, and often even more restless than before.
Why Boredom Can Feel Especially Difficult with ADHD
For people with ADHD, boredom isn’t just uncomfortable—it can be genuinely painful.
Because ADHD affects dopamine regulation, low-stimulation situations often feel much more difficult than they do for neurotypical brains.
That doesn’t mean boredom loses its benefits.
It simply means creating intentional quiet takes more awareness and practice.
The goal isn’t perfection.
It’s gradually building your brain’s tolerance for stillness so it can access the same creative and restorative benefits.
How to Give Your Brain More Space
The good news is that you don’t need a silent retreat or an entire afternoon off.
Small moments can make a big difference.
1. Create Low-Stimulation Pockets
Look for places in your day that naturally allow for quiet.
Maybe it’s:
- Your morning commute
- Walking the dog
- Folding laundry
- Waiting in line
- Sitting before bed
- A few minutes before picking up the kids
Instead of automatically filling those moments with content, simply leave them open.
No music.
No podcast.
No scrolling.
Just space.
It may feel awkward at first, and that’s okay.
That’s part of the process.
2. Start Smaller Than You Think You Need To
If fifteen minutes of silence sounds unbearable, don’t start there.
Try five.
The goal isn’t to become perfectly comfortable overnight.
You’re simply helping your brain become more familiar with unstructured cognitive time.
Like any habit, it gets easier with practice.
3. Notice Your Habits Without Judgment
One of the most revealing parts of this practice is simply observing yourself.
How quickly do you reach for your phone?
What situations make you crave stimulation?
How long can you sit quietly before feeling the urge to do something?
There’s no right answer.
Curiosity (not criticism) is what helps create lasting change.
4. Let Kids (and Yourself) Experience Boredom
One of the hardest things for parents is hearing the words:
“I’m bored.”
Our instinct is often to fix it immediately.
But boredom is frequently the doorway to creativity.
Once children move through that initial discomfort, they often invent games, build something new, explore outside, create art, or imagine entirely new worlds.
Adults aren’t any different.
Sometimes our best ideas are waiting just on the other side of boredom.
Reframing Boredom
Perhaps boredom needs a better name.
Instead of thinking of it as doing nothing, consider calling it unstructured cognitive time.
That phrase better reflects what’s actually happening.
Your brain isn’t idle.
It’s processing.
Connecting.
Creating.
Healing.
Planning.
The work simply isn’t visible.
Final Thoughts
We often measure productivity by how much we’re doing.
But some of our most meaningful thinking happens when we stop doing altogether.
In a world designed to constantly capture your attention, choosing quiet is a radical act.
You don’t need to fill every empty moment.
You don’t have to consume information every second of the day.
Sometimes the most productive thing you can do is give your brain permission to wander.
Your next great idea, breakthrough, or solution may already be waiting.
It just needs a little space to find you.
If you’re ready to build habits that support both your productivity and your well-being, coaching can help. Whether you’re creating healthier routines, reducing overwhelm, or learning to make space for what matters most, explore your coaching options at positivelyproductive.com/coaching.
Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! And don’t forget to follow, rate, and review the podcast and tell me your key takeaways!
Learn more about Positively LivingⓇ and Lisa at https://positivelyproductive.com/podcast/
Stop trying to fit into someone else’s productivity rules! Grab my free Productivity Toolkit, a collection of workbooks designed to help you explore how you work, uncover what truly matters to you, and create your very own energy-friendly systems. Get it here: www.positivelyproductive.com/plpkit
CONNECT WITH LISA ZAWROTNY:
LINKS MENTIONED IN THIS EPISODE:
Episode 172: Why the Simple Act of Pausing Will Make You More Productive
(Find links to books/gear on the Positively Productive Resources Page.)
Dance Song Playlist V1, V2, V3
Music by Ian and Jeff Zawrotny
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