Boredom is something that many with ADHD do not enjoy, and they would often go to great lengths to avoid it.

The feeling of boredom is not pleasant; it makes you feel fatigued, demotivated, and drained out of any productivity.

While boredom is inevitable for most of us, it is something that can be handled, managed, and even avoided most times.

So in this post, we will look at ways to do just that.

Link between boredom and ADHD

While boredom is not a symptom of ADHD, it is certainly one of the many common consequences of it. This occurs due to the structure and chemical build of an ADHD brain.

Even people without ADHD experience boredom, but the intensity and frequency of its occurrence are much higher for those with ADHD. Both adults and kids with ADHD need more stimulation to avoid boredom than the rest of the population.

Tips to avoid boredom

Finding things to do that will not only alleviate boredom but also add significant value to you should be the goal.

There are a lot of things that you can do to avoid boredom, but it would be ideal if these activities didn't act as a detriment to your well-being.

Hence, it is critical to approach this with nuance and care.

Create a list of interests

If you find something interesting, then it is unlikely that you'll be distracted from it often. So pick things that you not only find interesting but also challenging on an intellectual/curiosity level.

Once you've picked your interests, you can then rank them according to what will add the most value to your life and then put your maximum effort into the ones that add the highest value.

To make this list, you could use a physical notebook or an app like Routine where you can take media-rich notes in the "Pages" section.

Be prepared for boring things

Given the era that we currently live in, it is evident that there is simulation at every corner, however, in spite of this, it is inevitable that at some point you are going to feel bored.

So why not prepare for the inevitable? For example; if you feel like passing  30 minutes without external stimulation then you could look at an exercise like mnemonics where you try to recall things from memory.

You could also try activities like exercise, meditation, journaling, free association exercises, etc that can keep your mind occupied until a viable stimulation is available.

Also, don't wait until the last minute to fill your free time. When you plan things in advance, you stand a better chance of picking something worthwhile rather than making a panic-ridden last-minute choice.

If you see a free spot, you can block time for it using an app like Routine.

As for this slot, you can fill it with something you enjoy and get value out of. The added advantage with Routine is that you can take notes right in the event screen, so you'll be able to find what you are looking for easily.

Time yourself and create stakes

One of the best ways to make mundane tasks interesting is to challenge yourself to get better at them.

So let's say you are stuck writing a boring essay that you need to finish in the next 4 hours, give yourself the challenge to finish without compromising on the quality in 1/4th the time.

By adding the element of time to a mundane task, you make it more exciting. You can even add some simple stakes that you can owe to yourself for achieving/completing a task under challenging timeframes.

Hence, having some sort of timing mechanism could be a good asset.

You can add reminders or time block in Routine. You can sign up for access to Routine here.


Boredom is not as harmless as most people think. It can lead to a lot of things like fatigue, and lack of motivation, to something as serious as depression.

It is especially more potent when you have ADHD, hence it makes sense to proactively take steps to be prepared for it and not let it take over your time and life.

Thanks for reading.