Have you ever felt so bored that you wanted to cry? If your immediate response is yes, then chances are it’s not simply because there isn’t anything to do. Instead, it might be related to your ADHD.
Believe it or not, one of the biggest challenges people with ADHD face is boredom.
That’s right, boredom.
While it may seem like a minor issue, it can lead to a host of problems if you give in to it. From getting emotional and cycling through toxic relationships to engaging in compulsive behaviors and feeling isolated, the consequences of boredom can be serious.
Fortunately, there are things you can do. In this post, we’ll explain the link between a low tolerance for boredom and your ADHD – and give you some advice for how to fix it.
Are You More Likely To Have a Low Tolerance for Boredom if You Have ADHD?
A task that is mundane or uninteresting might be immensely difficult for someone with ADHD to complete. This is due to their low tolerance for boredom, so an external motivation like avoiding the consequences of not completing a task might not be enough.
This need for stimulation is one reason people with ADHD are often drawn to activities like video games or extreme sports. Unfortunately, this need for constant stimulation can also lead to boredom if the individual does not have access to an activity or environment that provides enough mental or physical stimulation.
As a result, people with ADHD may experience a sense of “boredom” even when they are surrounded by fun activities or exciting environments because their brains simply require more input than most other people’s brains do. It’s important, then, to find effective strategies on how to complete those tasks that one finds insufferably dull.
The Problem With Giving In To Boredom
So you’re bored often. No big deal, right? Everybody gets bored.
However, it’s important to take action if you find yourself bored more often than not, because “chronic boredom” can have some pretty serious implications.
When you give into your boredom, you stand a chance of losing control. Without something productive or meaningful to do, your mind will wander and you will start feeling powerless over your emotions and surroundings. This is especially true for people with ADHD who are prone to impulsivity and distractions. It can also lead to feelings of isolation and depression.
Boredom often leads to restlessness which can cause us to engage in activities that aren’t necessarily good for us or our relationships. We might find ourselves lashing out at family members or friends without really thinking about the consequences of our actions as we quickly become frustrated or bored with the situation we are in. Even worse, many people with ADHD find themselves repeatedly cycling through toxic relationships, in a sense “addicted” to the rush they get by the ups and downs of such an unhealthy relationship.
When we become bored, we become uninterested in things that used to excite us or bring us joy such as hobbies or activities that require physical effort like sports or exercise. This lack of interest causes us to become unmotivated which can lead to depression and other mental health issues if left unchecked.
Finally, when we are bored and lacking motivation, we might turn to unhealthy habits such as drugs, alcohol, gambling, shopping sprees, etc. We may even become addicted to our phones. Our minds seek out these activities because they provide an escape from reality and an instant gratification that our real-life struggles cannot offer us.
What Helps ADHD Boredom?
Do you know the feeling of boredom all too well? That endless sense of ennui that can make it difficult to focus on even the most interesting tasks or activities?
Don’t worry – there are ways to manage your boredom and get back to being productive! Let’s take a look at some tips for dealing with ADHD-related boredom.
1. Know What it Feels Like to Be Bored
Boredom is common in those with ADHD and other forms of neurodiversity. It’s important to understand what it feels like so that you can recognize when it strikes, as well as identify potential solutions for dealing with it.
For example, if you find yourself constantly checking your phone or browsing social media when you’re supposed to be working on something else, then chances are you’re bored. Recognizing this early on can help you course correct and find more productive ways of managing your time and energy.
2. Recognize Your Responses to Boredom – and Identify if They Are Harmful
It’s also important to identify your reactions to boredom so that you can work towards replacing them with healthier ones.
For example, if you find yourself turning to unhealthy snacks or binge-watching TV shows when you’re feeling bored, then it may be time to reevaluate these behaviors and opt for healthier alternatives instead.
Taking up a relaxing hobby such as knitting or drawing can help keep your mind engaged while also providing a creative outlet for expressing yourself and releasing stress.
3. Opt for Situations That Interest You
Try opting for situations where you know interest will spark – whether that’s in an interesting class or joining a club or organization related to something that interests you! Having an environment where curiosity is encouraged will help keep your mind stimulated and engaged, rather than letting boredom get the best of you.
Plus, having an area where peers share similar interests can provide social support, which is essential for managing stress levels related to living with ADHD.
4. Set Timers
Setting timers for yourself is an effective way to stay on track and focused on the task at hand. Start by setting small goals of five minutes and gradually increase the amount of time as you become more comfortable with working for longer periods. This will help you adjust your workload in manageable chunks so that it’s not too overwhelming.
5. Make it Social
Being around other people can help break up the monotony of being alone. It can also be beneficial to have someone else motivate or hold you accountable for tasks that need to be completed. So try to think of fun activities that involve other people so that boredom won’t set in as quickly.
6. Find Ways to Make Things Fun
Make it fun! One way to do this is by creating rewards for yourself when a task is completed successfully. It could be something as simple as taking a break, going out for ice cream, or watching an episode of your favorite show. This helps make the task more enjoyable while still providing motivation.
7. Write Down the Things That Bring You Joy
Having a list of things that make you happy can help provide quick relief from boredom when needed. Whether it’s taking a walk outside, calling a friend, listening to music, etc., having these activities written down ahead of time makes them easy to reference whenever boredom strikes!
8. Mix Boring and Stimulating Tasks Together
One of the best ways to boost productivity is to mix up boring tasks with stimulating ones.
For example, if your project involves researching information from the internet, try rewarding yourself with a short break after every page or two of reading by writing down what you just read or doing something fun for five minutes. This will help keep your brain active and engaged while still allowing you to complete your task.
For more help on beating boredom with a daily routine, download our FREE .pdf exercise “Daily Routines.” It’s from The Real-Life Executive Functioning Workbook (coupon code LSA20 for 20% off at checkout) and can help you plan out a routine that prevents boredom.
9. Give Yourself Rewards
Another way to combat boredom is by giving yourself rewards throughout the day. Set small goals and reward yourself when they’re reached, such as finishing a chapter in a book or completing an assignment ahead of schedule.
Even if it’s something small like taking a walk or eating a piece of chocolate, having something positive to look forward to can motivate you to keep going when things get tough.
10. Try Working Outside or Walking While You Complete Tasks
Working outside can be especially beneficial for people with ADHD, as it allows them to take advantage of the natural environment around them while also helping them stay focused on their work. If working outside isn’t an option, even just getting up and walking around while completing tasks can help clear your mind and improve concentration levels.
11. Use a Fidget Toy
Sitting in one place for too long can leave anyone feeling restless and distracted, but it’s especially true for people with ADHD who have trouble staying focused on one task for extended periods of time.
A fidget toy can be helpful in providing tactile stimulation that helps reduce anxiety and restlessness while working or studying. It also helps keep your hands busy so they don’t wander off onto other activities while trying to complete tasks.
Here at LSA, we love, love, LOVE Speks products. Their fidgets are durable and interesting!
12. Listen to Music, Podcasts, or Other Distractors
Music has a way of transporting us away from our current reality and into a world of our own. Listening to music can be especially helpful for people with ADHD because it calms the mind and helps refocus attention.
There are also plenty of podcasts available that cover all sorts of topics—from history, to business news, to sports—so there’s sure to be something that interests you! You can also watch movies or TV shows as an alternative form of distraction.
13. Get Lots of Exercise
Exercise can help reduce stress levels while simultaneously providing a much-needed distraction from boredom. Exercise also releases endorphins which have been linked to improved mental health and well-being.
And if you’re feeling extra adventurous, why not try out a new sport or activity? Not only will this help keep your body active but it’ll also keep your brain engaged and stimulated as well.
14. Develop New Skills
Learning something new is one of the best ways to keep yourself entertained and engaged during periods of boredom. Pick up a book about a topic you’ve always wanted to learn about or take an online course on a skill like photography or programming. Learning something new will challenge your brain in all the right ways! Plus, having a few skills in your back pocket will come in handy when life throws curveballs your way.
15. Do Brain Games and Puzzles
Brain games such as Sudoku or crosswords can help stimulate the mind while providing enough distraction from boredom that you don’t end up feeling overwhelmed by it. Puzzles are great because they require problem-solving skills and creativity—both areas that people with ADHD tend to excel at!
Plus, puzzles provide just enough challenge without being too overwhelming, so even if you don’t succeed right away (which is likely), it’s still fun trying again until you get it right!
Final Thoughts
If you have trouble focusing, it’s not necessarily because you’re lazy or undisciplined – it may be due to your ADHD. The good news is that once you understand what the problem is, there are steps you can take to improve your focus and get more out of life.
Try the solutions above to help you find ways to manage your boredom – and don’t be afraid to reach out to an executive function coach for more help.
With a bit of assistance, you’re sure to find strategies that will make it easier for you to focus and live a more productive life.
Further Reading
- Wen-Jiun Chou et al: Boredom proneness and its correlation with Internet addiction and Internet activities in adolescents with attention-deficit/hyperactivity disorder – ScienceDirect
- Ela Malkovsky et al: Exploring the relationship between boredom and sustained attention | SpringerLink
- Rebekah Pierce: 14 Tips For Managing ADHD (and Neurodivergence) At Work | Life Skills Advocate
- Rebekah Pierce: 12 Tips To Take Control Of Overwhelm When You Have ADHD | Life Skills Advocate