When You Have ADHD the Opposite of Happiness Isn’t Sadness; It’s Boredom!

Written by Cynthia Hammer, MSW

Strategies for Dealing with Boredom

The best strategy is to run away from boredom as often as the situation allows. Being bored makes us feel sluggish, dull, not alive so we need to avoid it whenever possible.  Here are some ideas on how to beat the boredom blues:

1. Spend some time every day doing something you love.  Looking forward to something you love can carry you through the boring parts of your day. 

2. Create structure for your day.  If you have planned your day, there is less likelihood you will sit around being bored.

3.  Plan your weekend activities in advance so Saturday morning doesn’t roll around with you asking yourself “What am I going to do?” 

4.  When you have free time on your hands, instead of falling into boredom, have a list of activities that excite you on your phone.  Refer to it for making plans when a long boring weekend looms on the horizon.

5.  Tell yourself boredom is a part of life, but also believe you can get through its boring moments.  E.g. “Cynthia, you’ve got this.  Don’t obsess about it and make a mountain out of a molehill.  Just get this boring task finished and move on to what’s exciting.” 

6.  Know that learning something new always appeals to the ADHD brain. Keep a list of topics you want to learn about—whether it’s playing cribbage, making sticky buns, or becoming a better photographer. When you are stuck waiting someplace, make good use of the time by learning something new.  My fallback is the google app Arts&Culture.

7.  Create a boredom pack that contains easy-to-carry activities to pursue when you are kept waiting….crossword puzzles, Sudoku, a pack of cards to play Solitaire, an adult coloring book, or a book to read or listen to.

8.  Play mind games that make you more aware of your environment.  How many colors can I see? How many different materials are used in this room?  How many people will come into or out of the room in the next minute?  Make a guess and see if you are right.  Try again and see if you can be more accurate. Create a song in your head about the boredom blues.  Envision a new solution to a problem that has been nagging you. 

9.  If you’re are required to sit in a meeting that bores you, go to the meeting prepared. Rely on unobtrusive activities to keep you engaged, such as tapping a pen on your leg so it doesn’t make noise, manipulating a fidget toy, knitting, doodling, or taking notes with a multi-colored pen.

At the other extreme, get engaged in the meeting.  Ponder what is being said.  Do you agree or disagree?  How else could the topic be discussed?  If you are invited to ask questions, do so.  The more engaged you are with the topic, the less boring it will be.  

 I hope these tips help you beat the Boredom Blues.