ADHD and boredom
By Peg Rosen
Expert reviewed by Jodi Gold, MD
Quick tips for beating boredom
- Quick tip 1Provide structure.
Provide structure.Kids and adults with ADHD do best with structure and routine. Having set activities and tasks leaves less room for boredom to set in.
- Quick tip 2Plan activities in advance.
Plan activities in advance.Waiting until the last minute to fill free time doesn’t work for many people with ADHD. They need more time to plan and organize activities.
- Quick tip 3Join in with others.
Join in with others.Having people to share interests with — bike riding, gardening, playing music — makes it easier to beat boredom. Invite them in or join a group yourself.
- Quick tip 4Limit screen time.
Limit screen time.It’s easy to turn to screen activities when you’re feeling bored. But ADHD makes it hard to transition away. Set limits and stick to them.
Boredom isn’t a symptom of ADHD. It’s a common result, though. Kids and adults with ADHD need more stimulation than most people. Not having it can lead to behavior that’s confusing and challenging.
Here’s an example: Clay, a grade-schooler, keeps disrupting the class. The teacher sends him to the principal’s office, where Clay says “it’s stupid to just sit there” in class. This might mean: “To sit still and stay focused, I need something really interesting to do.”
Most kids can stick it out until class ends or the teacher moves on to a new subject. But kids with ADHD often can’t. When boredom sinks in, they might have trouble with self-control. Or they might seek out attention in inappropriate ways.
Boredom doesn’t just happen when kids need to do things that they don’t find interesting, either. Kids with ADHD often say they’re bored even when they’re free to do what they want.
The situations are different for adults, but the challenge is the same. Adults might take out their phone and send texts during a presentation. Or they might start an argument or a debate if a conversation is too dull.
People with ADHD don’t mean to be annoying or rude when they behave this way. They just can struggle to find ways to keep themselves from being bored.
Dive deeper
Boredom and the ADHD brain
Many people with ADHD constantly seek stimulation. This isn’t just a personality trait. Research suggests this happens because of the structure and chemical makeup of the ADHD brain.
The parts of the brain that help people stay focused and not get bored are “underaroused.” They don’t fire as efficiently as those of other people. The brain may also not properly activate certain chemicals that make activities satisfying. So people feel less encouraged to stay focused.
There’s another factor at play. People with ADHD have trouble with skills called executive function. They often brim with exciting ideas but struggle with the planning, organizing, and problem-solving skills to do them.
Learn more about ADHD and the brain.
Next steps
Kids with ADHD may be able to get accommodations in class to help them stay focused. To get these supports, parents can request an evaluation at school. Adults may also be able to get accommodations at work.
A quick way for people with ADHD to get stimulation is to use a fidget. It can be anything from a stress ball to an infinity cube to pipe cleaners — something that keeps their hands busy.
Also, people with ADHD tend to be much more focused on things that really interest them. Kids are less likely to be bored doing reports on topics they’re fascinated by.
Adults are more likely to be engaged at work if their job plays to their strengths. Discover career paths for teens and adults who get bored sitting still.
