How to overcome boredom in recovery; 19 tips

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Our top 10 tips on how to overcome boredom in recovery invite you to get to know yourself better, to overcome your inner weaker self or to just give yourself a kick in the butt – depending on what you need.

# 1 Sit back and enjoy.

First things first: Instead of judging yourself for being bored right now, embrace the feeling . You’re bored and that’s OK too. Different emotions are part of life. So does boredom. Accepting feelings is an important exercise on the way to more self-love . Plus, boredom is n’t bad by definition. If your head is constantly under high voltage, it will break at some point. You only function until it becomes too much at some point and nothing works anymore. Burnout.

Occasional boredom is actually a good thing . Researchers found that occasional boredom can encourage creativity. So: lean back and enjoy the boredom as a break from art .

# 2 Find out what is boring you. And how you can change it.

Enough of idleness? Then find out what it is that is boring you. Too much free time? Monotonous activities at work? Write down what you spend your lifetime doing . See what you enjoy and what interests you.

On the contrary: what bores you, what would you like to do less of and why? What do you do with intrinsic motivation and what with extrinsic motivation ? Are the external factors worth your effort? It’s best to visualize these things. Whether in mind maps, tables, or whatever comes to mind. You don’t have to solve everything in one day. Give yourself the time you need and find out what really motivates and moves you. Can you transform the things that bore and depress you into something positive?


# 3 Find out what interests you.

Assuming tip # 2 was successful, you may be able to skip this one. But maybe it’s still fun. Think about when you last did something in the flow . So focused that nothing could distract you and everything went by itself. The pure opposite of boredom.

What was that job? What was different then than now? Why is this flow no longer there? What do you do with full enthusiasm? What are you really good at? What are your strengths? And what do you feel comfortable with? Can you incorporate more of it into your life ?

# 4 Guide your thoughts.

In two ways. First, check your mindset : is it really boring and the situation unreasonable or do you get into the negative aspects? Is there something good to call your attention to? Or maybe you can easily change the boring situation?

Second, learn to focus and focus your thoughts fully on an activity. Studies have suggested that people who are in control of their thoughts and can focus well on an activity are less likely to be bored.

Good News: You can learn not to let your thoughts constantly distract you. For example with meditation. Can not you? Not bad. Read up on how to learn meditation .

# 5 pens sense.

How, that’s up to you. Activities that you find useful are rarely boring. Apart from the tax return, maybe. Do you think animal welfare is important? Then get involved in this area on a voluntary basis or full-time. You can replace that with all sorts of topics with which you think you can create social or ecological added value .

# 6 Discover journaling.

A tip against boredom that will definitely get you ahead : journaling. It’s like a diary for adults. With the difference that here it is less your experiences than your perception of the experiences and their influence on you and your emotions. If you think this is for educators now, you are wrong. Journaling helps you to question destructive beliefs , to reflect on yourself, to focus on positive things and to recognize potential.


You decide how often you want to keep your journal and what your topic is. Especially Gratitude and success journals and the Stream of Concioussness are popular.

The latter is more for advanced learners and those who find it easy to put their thoughts on paper: Here you just write down what comes to your mind. You can also buy pre-structured journaling books . Formats are popular in which you ask yourself the same short questions every day and take time for more difficult questions once a week.

# 7 Do something that will take you further.

Where would you like to develop yourself further? What have you always wanted to be able to do? Now is the time to learn just that. A new language? Take your IT skills to the next level? But finally take a soft skills course? Here we go.

# 8 Learn new moves.

One of the best tips against boredom: learn new moves. Maybe just some that you thought you would never be able to do. Handstands , splits, or simply a S quat with heels at the very bottom.

This not only improves your physical set-up, but tr ainiert also your brain . Do you need inspiration? You are sure to find new moves in our workout database.

# 9 Establish healthy habits

Have you always wanted to do something for yourself on a regular basis? Meditate, eat less sugar , exercise more. Forming healthy habits is not that easy. But: once you have them on, they are there forever. This is due to the so-called habit loop, a neurological cycle that underlies your habits.

# 10 Get going.

Instead of sitting on the sofa and letting your “I’m bored” mantra grow in strength, make a conscious decision to leave the self-pity mode and turn your free time into something good.

It doesn’t matter whether you choose a tip against boredom or you do something completely different: the main thing is to change your mindset .

Well, maybe it’s not a positive thing right now that you have a lot of free time. Perhaps your financial or social resources are currently limited. It’s not about dressing up bad things for yourself. It’s about using the situation for yourself in such a way that something good still comes around for you and you break the negative spiral of thought. And if that only means that you slept on the balcony for many wonderful hours without a guilty conscience You decide yourself to leave the spiral of boredom . How you do that is entirely up to you.


3 tips against boredom at home

What to do if you are bored at home A lot comes to mind. Here are our three favorites for a better quality of life at home.

# 1 Broaden your food horizons.

Ever wondered what new cooking you could do? Not? In everyday life you always do the same thing – after all, it should be quick. Just go to the supermarket and see which regional vegetables are in season. Buy something you don’t know or have never eaten before.

We are sure to have a fitness recipe with these vegetables that will suit your goals. So when the boredom phase is over, you have a few new recipes in your repertoire.

How to overcome boredom in recovery

# 2 Try urban gardening.

Either on the windowsill, the balcony or maybe even with expert support in a rented bed. After all, it doesn’t get fresher than harvested yourself. High-quality herbs and colorful vegetables often neither need a lot of space nor a lot of expertise. Once you understand how to garden well, you will always have fresh food at home in the future.

# 3 Get rid of contaminated sites.

A classic tip against boredom at home. Still, he’s good. Muck out. Give away or sell clothes that you no longer wear. Get to grips with the chaotic pile of papers on the desk. The junk drawer in the dresser. And the full cellar.

Structuring things externally has various positive effects on psychological well-being . Studies have found that external chaos is often associated with fears, depressive moods, obesity and sleep disorders. It also makes it harder for you to get your attention and focus on what you really want to focus on.

Side fact: those who are latently dissatisfied or stressed tend to eat emotionally. Eating out of boredom is also emotional eating.

3 tips against boredom with friends

Meeting friends doesn’t have to become a boring routine event. These three tips against boredom with friends will make your round interesting again.

# 1 Only date yourself if you really want to. And can.

Do you sometimes go to dates because they are every Wednesday? Or because you accepted, although you actually have zero energy left? Don’t do that. It’s okay to be tired, be alone, or just not in the mood.

If you don’t have the energy for a good exchange or just relaxing time, take the time for yourself . Hang out with your friends when you are mentally and emotionally ready to listen, talk, be there.

# 2 Talk to each other.

Small talk is fun and it doesn’t always have to be philosophical rounds and intellectual masterpieces. But answer honestly when asked how you are . Listen to your friends reply when they say how they’re doing.

Performs G espräche that you touch on topics that deal you. Sure, just drinking beer or wine and fooling around is great. But maybe a bit boring in the long run.

# 3 Experience something.

Combine shared experiences. Actively do something together. A workout, or something that you’ve always wanted to do, or something that you would never do on your own. Going to the museum, hot air ballooning, a bike tour, rafting, visiting the local poultry farm, volunteering at an event – whatever is possible for you and your friends.

3 tips against boredom for two

You can use boredom as a couple as an opportunity to improve your relationship. Here we are again on the subject of mindset: Direct your thoughts on the positive and face the situation. Even if it’s uncomfortable.

# 1 Take your relationship to the next level.

The same applies here as when talking to friends. Talk about how you are doing. Step 1: Communicate that you are bored . Try – without blaming the other person – to talk about why that is so and what you would like to see. What common steps can you imagine to get there?

# 2 Treat yourself to me-time.

Give yourself time for yourself , in which you can do whatever you want. Being alone, meeting other people or just dealing with your topics and interests ensures that you feel inspired and bring a breath of fresh air to the togetherness. Ideally, your partner does the same.

# 3 Take time out together.

Take your time off together and break out of your everyday life. You don’t have to go on vacation for that. Realized a joint project. Go for a walk, paddle, bike, hike or just chill out at home without a to-do list.


  • Boredom is a chance to let your mind wander or to do what you otherwise never have time for.
  • Boredom offers optimization potential for yourself and your relationships.
  • You decide whether you let the boredom drag you down or see it as an opportunity.
  • Persistent chronic boredom can be a sign that you should seek professional help.

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Article sources
At All things Mental Health we only use high-quality sources and scientific studies that support our statements in articles.
  • Catherine A., Rostera et. al (2016): The dark side of home: Assessing possession ‘clutter’ on subjective well-being, in: Journal of Environmental Psychology, 46, 32-41
  • Eastwood, JD, Frischen, A., Fenske, MJ, & Smilek, D. (2012): The Unengaged Mind: Defining Boredom in Terms of Attention, in: Perspectives on Psychological Science , 7 (5), 482 – 495.
  • Mann, S .; Cadman, R. (2014): Does boredom make us more creative ?, in: Creativity Research Journal, 26 (2), 165-173.

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