Why Boredom Feels Like Kryptonite for ADHD Brains and How to Cope

Boredom and ADHD are like oil and water—they simply don’t mix well. The ADHD brain craves stimulation, novelty, and engagement, making boredom not just uncomfortable but a genuine obstacle to productivity and emotional regulation. In this post, I’ll dive into why boredom is particularly difficult for those with ADHD, what it looks like across various settings, and how we can support ADHD adults and children in managing it effectively.

The Neuroscience of Boredom and ADHD

At the heart of the ADHD-boredom connection lies dopamine, a neurotransmitter involved in motivation, pleasure, and reward. People with ADHD often have lower levels of dopamine, making it difficult for their brains to stay engaged when tasks are repetitive, uninteresting, or lacking immediate rewards​​. Without sufficient stimulation, the ADHD brain feels like it’s shutting down, leading to behaviours like daydreaming, fidgeting, or impulsive interruptions to escape the monotony.

Signs of Boredom in ADHD

Boredom doesn’t just mean feeling a bit restless—it can manifest in ways that disrupt daily life, including:

• Procrastination: Putting off tasks until the last minute, as I did with my passport renewal, because the idea of waiting in a line felt like scaling Everest.
• Impulsivity: Blurting out in class or creating distractions, as seen with Tom, a student I worked with who struggled with boredom-driven behaviour.
• Seeking stimulation: Turning to high-energy activities or risky behaviour to get a dopamine boost.
• Emotional discomfort: Feelings of frustration, anxiety, or anger when boredom persists​.

Tom’s Story: How Boredom Disrupted Learning

Tom, a bright and curious 12-year-old with ADHD, had been struggling with impulsive behaviours in class. He frequently called out answers without raising his hand and often disrupted his peers at lunch by making jokes or seeking attention. After meeting with Tom one-on-one, we discovered that boredom was a common trigger for these behaviours.

For example, during science lessons, Tom shared that the material felt “too easy,” leaving him frustrated and restless. Similarly, he described feeling bored during lunch when he wasn’t allowed to move or engage in stimulating activities. His boredom manifested as impulsivity and attention-seeking, which often got him into trouble.

Personal Anecdote: My Everest Moment

I recently found myself avoiding the Service Canada office for weeks because waiting in line felt suffocating. The thought of standing idle with no control over how long I’d be there triggered a deep sense of avoidance. Even though I’d be doing similar work at home (answering emails, writing), the idea of being “trapped” without freedom or stimulation led me to bring everything possible to stay engaged—a latte, snacks, a book, and my computer. This preparation helped me cope, but the process highlighted just how much boredom avoidance can disrupt daily life.

Strategies for Managing ADHD-Related Boredom

1. Build in Micro-Stimulations

• Why it helps: Short bursts of stimulation can help replenish dopamine and keep the ADHD brain engaged.
• Examples: For kids like Tom, small jobs around the classroom or access to high-interest activities (like a Chromebook game during lunch) can break up long stretches of inactivity.

2. Remix Boring Tasks

• Why it works: Pairing dull tasks with stimulating activities prevents monotony from taking over​.
• Ideas for adults: Listen to a favourite podcast while doing chores or turn a meeting into a walking discussion.
• For kids: Encourage incorporating movement (e.g., standing desks or fidget tools) into activities like homework.

3. Tap into Hyperfocus with Personalized Projects

• Why it’s effective: When ADHD brains are interested, executive functions click into place, making tasks easier to sustain​.
• Application: Tom’s science teacher could offer him an enrichment project on anatomy, which would channel his boredom into productive engagement.

4. Create a “Boredom Emergency Kit”

• Why it helps: Being prepared for inevitable delays reduces the emotional impact of boredom​.
• What to include: For kids, this could be a book, puzzle games, or a small craft project. For adults, it might include work items, podcasts, or a creative outlet like journaling.

Restorying Boredom as an Opportunity

ADHD-related boredom can be reframed from kryptonite to a signal that the brain needs something different. By recognizing the link between interest, stimulation, and productivity, we can create systems of support for both children and adults that reduce frustration and enhance success. My own experience of turning a dreaded appointment into a manageable task illustrates how a bit of preparation can go a long way.

References

1. Rosqvist, H. B., et al. (2023). Intensity and Variable Attention: Counter Narrating ADHD, from ADHD Deficits to ADHD Difference.
2. Diamond, A. (2005). Attention-deficit disorder: A neurobiologically distinct disorder.
3. Sinfield, J. (2024). The Link Between ADHD and Boredom.
4. Fletcher, J. (2021). How to Avoid Boredom in ADHD.

Who else finds themselves avoiding appointments or procrastinating on tasks because of boredom? How do you cope with it? Let me know in the comments or on social media!