Boredom is a problem for anyone, at any age, and can lead to unwanted behaviors and psychological challenges. There is also considerable evidence that those with ADHD tend to experience much worse outcomes when they are bored than the rest of the general population.
As a response to boredom, children, teens, and even adults with ADHD may engage in unwanted or dangerous behaviors. There are many behaviors, which we’ve written about recently on ADHD Training Center, but one behavior that we want to specifically talk about today is phone usage.
Many teens and adults with ADHD find screen time – typically phone or tablet usage – to be one of the best ways for them to address these symptoms. The problem is that phone time doesn’t actually help with boredom. It occupies the mind to reduce boredom behaviors *in the moment* but once the phone/tablet is put away, the individual tends to be as bored or more bored than before, with much less time in the day to do anything about it.
Smartphones, thus, are not only not helpful for ADHD, but potentially actively damaging, and those risks do not even the additional mental health risks of things like social media. Providing alternative activities that encourage creativity, movement, and engagement can help teens manage their boredom in constructive ways while supporting their overall development.
Get Active with Physical Challenges
Physical activity is one of the most effective ways to channel the energy and restlessness often associated with ADHD. Structured or goal-oriented activities can help teens stay engaged while improving focus and mood. Encourage them to:
- Explore a new sport like tennis, swimming, or basketball.
- Take up martial arts or yoga, which promote both physical fitness and self-discipline.
- Go for a hike, bike ride, or visit a local park for outdoor exercise.
- Challenge themselves with fitness goals, such as completing a set number of push-ups or mastering a specific workout routine.
Those with ADHD benefit greatly from routine, so if these activities can be incorporated into their life on a very consistent basis, it will go a long way towards reducing their boredom.
Engage in Creative Hobbies
Creative outlets provide a sense of accomplishment and can be a powerful way for teens to focus their energy. Depending on their interests, teens might enjoy:
- Drawing, painting, or experimenting with digital art tools.
- Writing stories, poetry, or starting a journal to express their thoughts.
- Exploring photography using a digital or disposable camera.
- Trying crafts like making jewelry, sewing, or woodworking.
- Experimenting in the kitchen by cooking or baking new recipes.
Those with ADHD are believed to be *more* creative than the general population, at least on average. But they may require some encouragement to engage in creative hobbies, and once again, routine can be very helpful.
Take on Hands-On Projects
Teens with ADHD often excel at hands-on tasks that involve movement and problem-solving. Consider encouraging them to:
- Build models, such as cars, airplanes, or architectural kits.
- Explore do-it-yourself (DIY) projects, like creating home decor or refurbishing furniture.
- Solve puzzles or take on 3D construction challenges.
- Learn to play a musical instrument or compose their own music offline.
Keeping their hands busy can be difficult if they have severe ADHD, as focus can be an issue, but sometimes having that thing to focus on can help. Young kids with ADHD, for example, tend to love Rubiks cubes for that very reason. Older kids and adults may find that similar stimulation can be helpful.
Explore Nature and the Outdoors
Spending time outdoors can help teens with ADHD decompress and engage with their environment. Encourage activities like:
- Going on a nature walk or scavenger hunt to explore local wildlife.
- Planting a garden or taking care of indoor plants.
- Trying outdoor hobbies like fishing, kayaking, or camping.
- Building a backyard obstacle course or fort for physical and creative fun.
If you’ll forgive the comparison to dogs for a moment, something to understand about dog ownership is that going outside is extraordinarily stimulating, as there are sights, smells, sounds, and more that are all processed in ways that do not exist staying indoors. This stimulation is one of the reason that walks are so important, as they tire the mind in addition to the body.
Everyone – even those without ADHD – tend to react similarly to being outside. Since those with ADHD boredom may be lacking stimulation, engaging in outdoor activities may be helpful.
Play Offline Games
Games that challenge the brain or involve strategy are excellent for keeping teens engaged. Some options include:
- Playing board games like chess, Scrabble, or cooperative strategy games.
- Exploring card games, either traditional or strategy-based.
- Practicing solo challenges, such as juggling or learning magic tricks.
- Competing in family-friendly games like charades or trivia.
These types of activities continue some of the stimulation that people get from screen time but with fewer drawbacks.
Engage in Social Connections
Social connections with ADHD can be incredibly valuable, not only for stimulation but also for mental health. Setting up activities for them – or allowing them to spend appropriate time with friends – may be a very helpful way to engage their minds and reduce ADHD boredom, while also building social support that could be useful for their overall mental health.
Reducing Boredom Without Phones/Tablets
Individuals with ADHD may find phones and tablets especially addicting because of the way they provide stimulation when everything else seems boring. But as discussed, that stimulation isn’t really stimulating, in the sense that – unlike many of the other activities listed above – the individual often does not feel fulfilled after they’re done, and they now have far fewer hours in the day to do anything else.
Rather than feed into the addiction, it is important to replace screen time with boredom reducing activities that can truly help. If you need help for yourself or a loved one with ADHD, please reach out to Right Path Counseling, today.
