Can Boredom Cause Depression?

Most of us think of boredom as a minor inconvenience – those long afternoons when nothing seems exciting or meaningful. But psychologists are beginning to see boredom as more than just an idle state of mind. When boredom lingers, it can chip away at our sense of purpose, drain motivation, and even set the stage for depression.

Research shows that boredom is not simply a lighter form of sadness or apathy; it is a distinct emotional experience of restlessness, lack of interest, and dissatisfaction.

Left unchecked, this emotional void can contribute to feelings of emptiness and hopelessness, which overlap with depressive symptoms. In fact, studies reveal that boredom is tied to both high-arousal reactions like frustration and low-arousal states such as depressed mood, depending on the context we’re in.

Think about it: when your choices are limited and your environment feels controlling, boredom often sparks irritation. But when you have freedom yet still feel unmotivated or disconnected, boredom can quietly spiral into something much heavier – self-blame and low mood.

So, can boredom cause depression?

The evidence suggests it can be a risk factor. But understanding its roots and learning how to respond to it can turn boredom into an opportunity for growth rather than a pathway to despair.

The Link Between Boredom and Depression

When people talk about depression, boredom often sneaks into the conversation. Both share traits like low energy, lack of interest, and a heavy sense that time is dragging. It is tempting, then, to think of boredom simply as a watered-down version of depression. Yet psychological research paints a more complex picture: boredom is a distinct emotional state with its own dynamics, but one that can sometimes slide into, overlap with, or even protect against depression.

Boredom as Distinct but Connected

Goldberg and colleagues (2011) set out to clarify whether boredom is merely a symptom of depression, apathy, or anhedonia (the inability to feel pleasure). Their findings are striking: boredom is empirically distinct from these other states. It is not just depression in disguise. Instead, boredom is a unique emotional experience characterized by restlessness, dissatisfaction, and difficulty engaging with one’s environment.

At the same time, the researchers also found clear correlations: people prone to frequent boredom tend to show higher levels of depressive affect. This means that while boredom should not be collapsed into depression, the two are closely related. Boredom can act as a kind of emotional hinge — sometimes standing apart, sometimes tilting toward depression depending on circumstances.

Context Matters: Frustrated or Depressed

Why does boredom sometimes feel irritating, while at other times it feels crushing? van Hooft and van Hooff (2018) explored this question by focusing on task autonomy — the sense of control we have over our activities. Their findings reveal that boredom can lead to different emotional outcomes:

• In low-autonomy settings (e.g., being stuck in a dull lecture or forced into repetitive work tasks), boredom tends to create frustration — a high-arousal state marked by irritation and restlessness. Here, the negative feelings are directed outward, toward the situation.
• In high-autonomy settings (e.g., when someone is free to choose how to spend time but nothing feels meaningful), boredom is more likely to be tied to depressed affect — a low-arousal state characterized by sadness, lethargy, and self-blame.

This distinction is subtle but crucial. Boredom does not automatically push people toward depression; rather, the emotional outcome depends on how much control and meaning a person perceives in their environment. In this sense, boredom is a context-sensitive emotion.

Boredom as a Motivational Signal

Adding another layer, Bench and Lench (2013) argue that boredom is not just a negative feeling to be avoided. It serves an adaptive function: boredom signals that our current activity lacks value and pushes us to seek new goals. Much like hunger signals the need for food, boredom signals the need for engagement and meaning.

From this perspective, boredom can actually protect against depression. By motivating us to abandon unfulfilling tasks and reorient toward activities that align with our values, boredom helps maintain psychological well-being. But if this signal is ignored – if a person remains stuck in monotonous or meaningless routines without change – boredom’s motivational energy collapses. What begins as a push toward novelty can decay into hopelessness, resembling depression.

Chronic Boredom: When the Signal Fails

Occasional boredom is normal, even beneficial. It nudges us to reflect, redirect, and grow. But chronic boredom – persistent feelings of disengagement across many situations – poses greater risks. Long-term boredom can drain motivation, reduce life satisfaction, and erode one’s sense of purpose. Studies link boredom proneness to rumination, unhealthy coping behaviors, and depressive symptoms.

What seems to make the difference is whether boredom fulfills its function as a signal for change. If a person responds by seeking meaningful challenges, boredom remains adaptive. But if they feel unable to change their circumstances (low autonomy) or fail to find new sources of purpose (high autonomy without meaning), the signal stalls. At that point, boredom becomes less of a motivator and more of a weight, overlapping heavily with depressive experience.

A Nuanced Relationship

Taken together, these perspectives show that the relationship between boredom and depression is nuanced, not linear.

• Boredom is distinct from depression, but correlated with it.
• Its impact depends heavily on context and autonomy.
• It can act as either a risk factor (if persistent and unresolved) or a protective cue (if it motivates positive change).

Thus, boredom is neither harmless nor inevitably harmful. It is a psychological crossroad: one path leads toward frustration and eventually depression, while the other can lead to growth, creativity, and renewed purpose.

Understanding boredom in this nuanced way allows us to treat it less as an enemy and more as information. Rather than ignoring or fearing it, we can use it as a signal – a chance to ask ourselves what is missing, what is meaningful, and what needs to change before low energy hardens into despair.

How Can You Cure Boredom?

Boredom is a common experience that everyone faces at some time in their lives. It often ends up having a profound negative impact on our psychological well-being and productivity. In fact, according to research, it can lead to feelings of emptiness, worry, and even sadness.

However, when managed properly, boredom can actually be a stimulus for creativity, problem solving, and self-reflection.

In this essay, we will look at practical solutions to deal with boredom.

I will also ask questions along the way – try to answer them!

Strategies to Overcome Boredom

Boredom can seem to cage us into an unhappy – sometimes extremely unhappy – mood. To break free, one has to make a conscious effort. Luckily, over the years psychologists have come up with a whole variety of ways you can break free from it!

So, let’s get into them!

1. Practice Mindfulness

Mindfulness entails being completely present in the moment and accepting your current situation without judgment. By practicing mindfulness, you may have a better understanding of your emotions and ideas. And by understanding them better, you can actually identify the source of your boredom.

Question: Are You Mindful?

Are you aware of the things around you?

Can you hear the little sounds you miss every day?

The traffic outside, the chatter right out the door – or within your office or bedroom. There are many things that you have missed – just by being inside your head!

Deep breathing, body scans, and focused observation are simple approaches that may turn routine jobs into intriguing experiences.

2. Engage in Creative Activities

Boredom may be effectively alleviated via creativity. Painting, writing, and playing music engage the brain. We can also feel a sense of achievement and delight. Cooking and gardening are also creative activities that you can do.

Question: Do You Like Creating?

Have you thought about creating something lately?

A dish, a painting, a poem, prose or whatever you want to create?

Isn’t it time to resume that?

There is indeed a positive link between boredom and creativity. A study found that individuals who were tasked with a ‘boring’ reading or writing activity exhibited more creativity than controls. In particular, individuals who did the boring reading activity engaged in more creativity.

The researchers noted that positive daydreaming (as opposed to maladaptive daydreaming) mediated this relationship between boredom and creativity.

So, daydream a little! It’ll help get your creative juices running!

3. Set Goals and Challenges

Boredom can occur when we lack direction. Setting defined, attainable objectives may increase your sense of purpose and motivation. Break down major goals into smaller chores to maintain a sense of progress and success.

Question: Is it becoming difficult to set goals?

When was the last time you set a goal for yourself?

Or have you already set one and don’t know where to start?

4. Change Your Environment

Sometimes a change of location is all that is required to reenergize your thoughts. Changing your environment, whether by exiting your office, going for a stroll, or visiting a new area, can bring fresh insights and inspiration.

Question: Have you tried going someplace new for a change?

Have you gone out recently?

Or have you been living in the same environment day in and day out?

Boredom can occur when you are confined to a certain place. So, moving out of the space you are normally in, even for a short time, could help stop the development of boredom into depression right in its tracks.

5. Learn Something New

Doing something creative is great. However, sometimes, we might be in a ‘creative block’.

Here, you could switch it up with learning something new!

Challenging your brain with new information or abilities can also prevent boredom. Consider taking up a hobby, enrolling in an online school, or delving into a topic you’ve always been interested in.

Question: What are things you are interested in?

Or had an interest in?

Continuous learning keeps the mind sharp and interested.

One of the benefits of boredom is that it can direct you towards new avenues of learning. This will not only help you get out of this mental rut but also explore things that keep you engaged healthily.

6. Connect with Others

Human connection is a natural cure for boredom. Contact friends, relatives, or coworkers to arrange a discussion or shared activity. Social relationships not only ease boredom, but also improve general well-being.

Question: Are you neglecting people who matter?

Are you neglecting your friends?

Are you not attending to family or relatives who energize you?

Should you, maybe, check in with them?

Boredom can occur as a result of diminished social bonding. So, re-engaging with people who are close to you – or were once close to you – can be beneficial. Think of it as an example of reverse psychology!

7. Embrace Solitude

You don’t always have to run away from boredom. Sometimes, sitting with your boredom and allowing yourself to contemplate may lead to great insights and self-discovery. Journaling or meditating during these times might help you examine your ideas and feelings more fully.

Question: Would you like to engage in some introspection?

Introspection is a great way to use some time off. Remember though, there is a difference between introspection and its toxic brother, rumination. Introspection is thinking about yourself – your thoughts, feelings and behaviors – neutrally. Rumination involves thinking about similar stuff negatively – and without any breaks.

If you have been neglecting yourself lately, then perhaps it is time for a change!

8. Limit Passive Consumption

We often might just scroll through social media to kill time. Or maybe we could binge-watch TV shows to relieve boredom.

The thing is that these activities frequently leave us feeling disappointed.

Instead, you could choose active participation. For example, you could read a thought-provoking book. Active participation could also involve engaging in a virtual workshop or doing a hands-on project.

Question: Are you engaging in more passive social media use?

Or do you feel as if you’ve gotten used to a passive lifestyle in general too?

Some researchers note that passive social media use is something that is promoted by larger corporations that provide different services. One of the outcomes is that people who are bored continue to buy all sorts of products on social media.

This satisfies their boredom momentarily. However, it also makes sure that the consumers return for more. Thus, putting them in a sort of feedback loop.

If you want to get out of boredom and you notice that you’re spending too much time on social media, include a time-out for yourself.

That could allow you to think and do things that could be more gratifying!

9. Engage in Physical Exercise Regularly

Physical activity is a known mood enhancer and boredom killer. Exercise causes the release of endorphins, which boosts mood and energy. Yoga, jogging, and dance may all bring a sense of purpose and success.

Question: Have you been moving around lately?

How about going out for a walk alone? Or getting that gym membership you have been thinking about recently?

It was seen in a study conducted during the Covid-19 pandemic that students who were more physically active not only felt less bored, but they also felt less afraid of catching or suffering due to the corona virus.

This is evidence that physical exercise could help with boredom and many other psychological issues.

10. Cultivate Gratitude        

Gratitude changes your focus away from what you lack and toward what you value. By keeping a thankfulness book or just focusing on the wonderful parts of your life, you may cultivate a sense of fulfillment and prevent boredom.

Question: Is there something in your life that you are glad you have?

It could be anything, a pet, a good friend, family – a good bedroom or bed.

Why not make it a point to acknowledge these things once a day, maybe?

Perhaps, it might change your mind!

When to Seek Help

Boredom that persists and interferes with your everyday functioning may indicate the presence of underlying disorders such as depression or anxiety. In such instances, receiving assistance from a mental health expert is critical. Therapy may help you recognize and treat the fundamental causes of your feelings, giving you the tools to manage them successfully.

Conclusion

Boredom, while frequently seen negatively, is a normal and important aspect of the human experience. By recognizing its psychological roots and implementing proactive techniques, you may turn boredom into an opportunity for growth, creativity, and self-improvement. Accept it as a signal to realign your life with activities and goals that are actually meaningful to you.

After all, in the words of existential psychologist Viktor Frankl, “When we are no longer able to change a situation, we are challenged to change ourselves.”

References

• Bench, S. W., & Lench, H. C. (2013). On the function of boredom. Behavioral sciences, 3(3), 459-472.
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• Peluso, M. A. M., & De Andrade, L. H. S. G. (2005). Physical activity and mental health: the association between exercise and mood. Clinics, 60(1), 61-70.
• van Hooft, E. A., & van Hooff, M. L. (2018). The state of boredom: Frustrating or depressing?. Motivation and emotion, 42(6), 931-946.