Transforming Boredom into Growth: A Journey of Self-Discovery
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This article is the second installment in a six-part series that explores the guiding principles of my approach to personal development and engagement with the world.
If you’re starting here, I recommend checking out Part 1, titled "Sit in Your Discomfort," before diving into this piece.
#2 Embracing Boredom Was it really that challenging? --------------------------------------------
You take the item from your cart, slide it across the scanner—not too quickly, lest the automated voice accuse you of theft—and then place it in the bag.
While standing in the self-checkout line, I found it hard to silence the nagging voice in my head, which detests inefficiency.
I had to resist the urge to grab the cereal box from the person's hands—its barcode clearly facing down—and scan it myself.
Instead, I did what we often do when faced with waiting: I reached for my phone. Like a parent distracting a restless child with a toy, I sought to comfort myself.
I had no particular goal or agenda, but it kept me from venting about automation and labor economics in the realm of self-service checkouts as a misguided cost-saving measure.
The truth is, I despise waiting.
I would react the same way in any queue.
In situations beyond my control, my phone offers me something to focus on, a way to kill time. But why?
Why do I feel the need to fill the silence in those fleeting moments?
In our constant barrage of information, the idea of being bored terrifies us. I often experience a nagging restlessness when there’s no activity to engage with.
I want to believe I'm being productive, transforming my irritation into a learning experience. Productivity is a positive thing, right?
We stuff our downtime with more things to do.
We’re told to make the most of our free time—even those moments spent waiting—by consuming media, playing games, or finding various hobbies and side gigs to enhance our lives.
But does this so-called productive consumption truly benefit us?
What do I gain from being glued to my screen, avoiding the agitation that cries out for attention?
Filling Our Days, Yet Lacking Fulfillment
It’s akin to overloading a plate at a buffet to justify the price of admission.
We are overindulged yet undernourished.
At this point, you might wonder: Eric, what does this have to do with boredom?
Embracing Boredom requires us to understand its root causes and how it presents itself in our lives. Why do we get bored, and how do we react?
I seek a path that acknowledges the reality of our existence while challenging the prevailing narrative, allowing us the space to fulfill our needs.
However, boredom varies from person to person.
Boredom is not a one-size-fits-all experience.
Like enduring discomfort, feeling bored is unpleasant. Yet, how we experience it differs for everyone.
Boredom is often described as the uncomfortable feeling of disinterest or difficulty focusing, accompanied by agitation, stress, and lethargy.
This is the conventional definition that many recognize.
In contrast, those with ADHD often report a wide range of emotions associated with boredom—heightened frustration, intense anger, and profound depression.
Delving deeper into behavioral psychology, boredom can be categorized into five types, each with its own characteristics, emotional associations, and implications.
# Types of Boredom in Behavioral Psychology
1. Indifferent Boredom
This neutral or slightly positive state occurs when an individual disengages from an activity without high arousal or distress. - Calm, detached, or indifferent - Slightly positive emotional associations with low arousal - “I feel calm and cheerful,” or “I’m tired, but it’s pleasant.”
2. Calibrating Boredom
A sense of restlessness and a desire for change exists, but without a clear direction. - Uncertainty, wandering thoughts, or openness to distraction - Slightly negative emotional associations with relatively low arousal - “I don’t know what to do,” or “I’d like to do something else, but I’m not sure what.”
3. Searching Boredom
Characterized by a restless pursuit for engagement. Individuals want to escape their current state and actively seek other activities. - Negative emotional associations with higher arousal - Restlessness, actively searching for alternatives - “I want to find something to do,” or “I keep thinking about things I’d rather be doing.”
4. Reactant Boredom
An intense form of boredom marked by a strong motivation to escape. Individuals may display aggression or anger, leading to negative outcomes. - High negative emotional associations with high arousal - A strong desire to leave, feeling irritated - “I need to get out of here,” or “This is frustrating and stressful.”
5. Apathetic Boredom
This type is particularly troubling, linked to diminished well-being and mental health issues. It reflects disengagement from activities and life’s motivations. Apathetic boredom resembles depression, characterized by feelings of helplessness and low arousal. - Very negative emotional associations with very low arousal - Feeling unable to change the situation, depressed - “There’s nothing I can do to make this better,” or “I feel trapped in this dull activity.”
Identifying the type of boredom you’re experiencing can aid in understanding how to address it.
For me, the agitation I feel while waiting in line aligns with the Reactant type. It gnaws at me—a deep irritation I often project outward—a behavior I’m actively trying to amend.
Boredom offers us a moment, however fleeting, to pause, reflect, and process our life experiences.
Those closest to me can vouch for the sharp emotions I sometimes unleash during these moments of intense frustration.
To them, I extend my apologies.
Finding Opportunity in Boredom
If we view our agitation or disinterest as signals indicating unmet needs, we can adjust our reactions.
While there’s no universal solution for addressing every type of boredom, psychological research and therapeutic practices present strategies that can be tailored to each type.
Here are some potential approaches for each category:
> I want to emphasize that while boredom may seem trivial, it can often disguise deeper psychological issues.
> If you feel you need help, please seek it. If someone in your life raises concern, don’t wait for them to reach out.
> Disclaimer: I am not a licensed mental health professional. These suggestions are based on common treatment methods, academic research, and personal experience. If you or someone you know is facing severe depression or suicidal thoughts, please call 988 or visit 988lifeline.org. In case of a medical emergency or immediate danger, call 911 for assistance.
# Strategies for Embracing Boredom
- Indifferent Boredom: Since this form is relatively harmless, interventions may focus on maintaining this calm state while gently introducing stimulating activities. Mindfulness practices and engaging in low-effort creative tasks can enhance this experience without overwhelming it.
- Calibrating Boredom: Fostering curiosity and exploration can be beneficial. Activities like journaling, brainstorming, or exploring new hobbies can help channel restlessness into productive outlets. The key is to provide engagement opportunities without pressure.
- Searching Boredom: For those actively seeking stimulation, structured activities or specific goals can help direct their energy positively. Encouraging participation in group activities, sports, or community service can fulfill their desire for change and meaningful engagement.
- Reactant Boredom: Changing the environment, taking on new challenges, or engaging in physical activities can help channel energy and alleviate stress. Cognitive-behavioral techniques might also assist in managing irritability or aggression.
- Apathetic Boredom: Given its resemblance to depressive states, this type may require professional assistance. Therapy, counseling, or participation in structured programs aimed at boosting motivation and energy can be helpful. Mindfulness-based stress reduction (MBSR) and cognitive-behavioral therapy (CBT) are viable options for addressing feelings of helplessness and despair.
Ultimately, responses to boredom are highly individualized, shaped by personal needs, contextual factors, and underlying causes.
Across all types, it’s essential to recognize boredom as an opportunity for growth and self-discovery—reassessing your needs, interests, or values.
I encourage you to explore the suggestions above to find what resonates with you.
Feel free to set aside those that don’t align with your current situation for another time.
# The Significance of Empty Space
A concept from Buddhist teachings translates to "the beauty of empty space."
Yohaku no bi can be seen in modern Japanese architecture and design, as well as traditional Japanese art and gardening practices.
It signifies the absence of color, texture, and filler.
Yohaku no bi embodies an appreciation for negative space.
It serves as a counterbalance to the chaotic, vibrant aspects that dominate our contemporary lives.
It celebrates simplicity and honors the moments of stillness.
Like the pauses between musical notes, Yohaku no bi reminds us of the power found in emptiness, silence, and stillness.
It enables us to appreciate the notes that come before and after.
Consider music without rests.
Without space and variation, it becomes an overwhelming cacophony.
Even the faint hum of a sound, when prolonged, fades into the background.
Constant stimulation can be overwhelming, depriving us of the mental space needed for creativity, reflection, and rest.
Boredom grants us a moment—however brief—to breathe, reflect, and digest our life experiences.
Embrace those moments of emptiness, celebrating simplicity and welcoming boredom with open arms.
As the world continues to spin (sometimes faster than we prefer), our relationship with productivity has distracted us from our true selves.
Turning away from moments of boredom in favor of distraction robs us of the opportunity to grow, feel, and connect with our inner selves—ignoring the parts of us that crave attention.
I hope you begin to view your moments of boredom as something to cherish rather than escape from.
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# Additional Reading Propelled: How Boredom, Frustration, and Anticipation Lead Us to the Good Life ------------------------------------------------------------------------------------------- Explore more in Propelled: How Boredom, Frustration, and Anticipation Lead Us to the Good Life on Amazon.
# About the Author Eric Kerr is a workplace strategist, experience designer, writer, and digital creator based in Los Angeles, currently open to new professional opportunities.
Eric approaches AI technology with a healthy skepticism and investigates the intersection of AI and the human experience through his online publication and creative brand, A Human in the Loop.