26 | Why Boredom Is the Secret to Breaking Bad Digital Habits That No One Talks About

“Mom… I’m bored.”

Or maybe it wasn’t your kid who said it. Maybe it was you, alone in your kitchen, in the car, walking through the grocery store. You didn’t say it out loud, but it still echoed in your thoughts.

I’m bored.

Most of us treat boredom like a problem to fix. We reach for something, anything, to fill the space. A podcast. A phone. A scroll. We do this without thinking. Because somewhere along the way, we learned that boredom was bad. A weakness. A waste of time.

But what if that discomfort isn’t a defect? What if it’s an invitation?

Understanding the connection between boredom and digital habits might be the key to finally breaking free from the endless scroll cycle that’s stealing your peace, your presence, and your purpose.

Let’s explore the forgotten art of boredom and how it can transform your relationship with technology. Whether you’re a parent trying to guide your kids or a person learning to guide your own thoughts, this is for you.

“I’m Bored”: The Cue We Keep Resisting

Let’s start here: boredom is not a crisis. It’s a signal.

Whether your child says it out loud or you feel it rising in your own chest during a pause in your day, boredom shows up as a kind of internal nudge. It’s your brain’s way of saying, “I need space.”

But instead of honouring that cue, we usually rush to smother it.

We reach for our phones, open an app and we try to escape the discomfort with a quick fix. And over time, that becomes automatic.

Habit-change expert Dr. Gina Cleo explains that every habit starts with a cue, a moment of emotional or physical prompt. Boredom is a powerful one. But here’s the good news: even if you can’t prevent the cue, you can choose a different response.

The Habit Loop That’s Hijacking Your Peace

Here’s how boredom and digital habits typically connect:

1. Cue: That familiar feeling of “I’m bored”
2. Routine: Automatically reaching for your phone
3. Reward: Temporary stimulation from scrolling
4. Repeat: The cycle strengthens each time

What if, instead of defaulting to a scroll, you paused?

Instead of asking, “How do I fill this?” you asked, “What might God want to show me in this?”

When I was a kid, some of my richest moments came from unstructured time. Sitting under a tree. Lying on the floor. Wandering outside with no plan and no purpose. No device.

That wasn’t wasted time. That was where imagination formed.

Our brains still crave that space. They just don’t know how to ask for it in the world we live in now. So they ask with boredom. They whisper, “Could we just… stop for a moment?”

Here’s the invitation: don’t dismiss the cue. Redirect it.

You don’t have to escape boredom. You can let it lead you somewhere sacred.

Boredom as a Spiritual Invitation

Psalm 46:10 says, “Be still, and know that I am God.”

Not “be productive.” Not “be impressive.” Just be still.

Stillness feels uncomfortable because it’s unfiltered. It’s the space where thoughts surface, where emotion speaks up, where God often meets us, but not always in the way we expect.

In the early church, they called this kind of space contemplation. Jesus practiced it often, slipping away to quiet places. He didn’t do that to escape people. He did it to anchor Himself in the Father.

Isaiah 30:15 says, “In quietness and trust is your strength.” That verse shows up after Israel rushed ahead without waiting on God. They made plans. Took action. But they missed the strength that stillness offers.

You might feel like boredom is laziness. That stillness is inefficient. But what if it’s neither?

What if it’s an altar?

A place where your soul and God meet without agenda, without distraction, without input.

This shift in perspective completely changes how we approach boredom and digital habits. Instead of seeing boredom as something to escape through scrolling, we begin to see it as sacred space.

In my own life, the clearest direction hasn’t come from a full calendar. It’s come from unplanned stillness. The moments when I set the phone aside and let the silence stretch. Those are the moments when I hear something deeper. Something truer. Something holy.

Stillness may be awkward. But it’s not empty.

What Boredom Unlocks in the Brain

Here’s what’s fascinating about healthy digital habits and neuroscience…

When you stop filling every gap with input, your brain shifts gears. It starts working behind the scenes, connecting ideas, reflecting on emotions, even solving problems you didn’t know were there.

It’s a bit like when you finally close all the apps on your phone. Suddenly, everything runs faster. More efficiently. You didn’t add anything, you removed the clutter.

That’s what happens when you allow space in your mind. Boredom opens up that space.

The Science Behind Sacred Stillness

Researchers have seen this in studies. People who were given intentionally boring tasks, like copying numbers, actually performed better on creative problem-solving afterward than those who weren’t bored.

Why? Because boredom forced their minds to slow down, and that slowing down became fuel.

The fascinating research on boredom and digital habits shows that our brains are literally rewired each time we choose screens over stillness.

Dr. Sandi Mann puts it like this: “Boredom is a search for neural stimulation. If we can’t find it, our minds will create it.”

But here’s the catch: if we interrupt that boredom with our phones, our minds never get the chance to create. We short-circuit the process. We skip the gold.

So instead of reacting to boredom like it’s a red flag, maybe it’s a green light. A sign that something good is waiting just beneath the surface if we’ll give it a little room.

Planning for Boredom on Purpose

Most of us treat boredom like something that just happens to us, like bad weather or traffic. But what if you could plan for it?

I know that sounds strange. But hear me out.

We plan workouts, meetings, and date nights. What if you also scheduled 10 or 15 minutes a day of absolutely nothing?

A still moment. No screen. Not one task. No noise.

When you start to plan intentional boredom, you’re actively rewiring the connection between boredom and digital habits in a completely new direction.

You could call it “Still Time.” You could put it on your calendar. And when it shows up, treat it like sacred space. Not something to rush through, but something to receive.

Practical Ways to Embrace Sacred Boredom

It might look like this:

• Sitting with your coffee, just you and your thoughts
• Walking around your neighbourhood with no headphones
• Driving in silence and letting ideas come and go without chasing them
• Lying on the floor and staring at the ceiling like you did when you were eight

It might feel awkward. You’ll want to reach for something. That’s okay.

But this is how new patterns begin. As Dr. Gina Cleo says, cues don’t control us. They just invite us. When you pair the boredom cue with a different routine like stillness instead of scrolling, you begin to form a new habit loop.

And the more you repeat it, the more natural it becomes.

This is the kind of rhythm that leads to clarity. And peace. And maybe, a few holy surprises.

Your Weekly Digital Wellness Challenge

So here’s your challenge:

Ten minutes a day. No phone. No input. Just you and the silence.

Let your thoughts wander. Your heart speak. Let your brain breathe. And if you’re parenting? Let your kids be bored too. Don’t rush in. Let the silence do its work.

Because this isn’t about doing less. It’s about receiving more.

Maybe in that quiet, you’ll find an idea that’s been waiting to rise. Or a prayer you didn’t know you needed to pray. Or a sense of peace you’ve been chasing through productivity but haven’t been able to catch.

And maybe, just maybe, you’ll begin to trust that boredom isn’t an interruption to your life.

It’s an invitation.

The cue is already there. That feeling of “I’m bored” is often showing up daily. The question is, what will you do with it?

FAQ: About Boredom and Digital Habits

Q: How long does it take to break the habit of reaching for my phone when bored? A: Most habit experts say it takes 18-254 days to form a new habit loop. The average is 66 days. Understanding boredom and digital habits takes practice, but the transformation in your mental clarity and spiritual connection is worth the initial discomfort. Start with just 10 minutes of intentional boredom daily and notice the difference within a week.

Q: What if I feel anxious during boredom instead of peaceful? A: That’s normal. Anxiety often surfaces when we stop distracting ourselves. Try deep breathing and remember that feeling anxious doesn’t mean you’re doing it wrong.

Q: How can I help my kids embrace boredom instead of screens? A: Model it first. When your child says “I’m bored,” resist the urge to immediately suggest activities. Say, “I wonder what beautiful thing might come from that boredom.” And help them choose a screen free activity that will foster creativity and imagination.

Q: Is it okay to be bored during my quiet time with God? A: Absolutely. Some of the deepest spiritual encounters happen in the stillness. God often speaks in whispers, not shouts. Practice boredom.

Don’t Rush the Stillness

So this week, when boredom shows up—and it might—don’t run from it.

Let it speak. Let it stir your soul and rewrite old habits. Let it remind you that some of the most life-giving things don’t come through a screen. They come through having space.

Understanding the connection between boredom and digital habits isn’t just about reducing screen time. It’s about reclaiming the sacred rhythm of rest that your soul desperately needs.

Be still. Be bored. Be loved.

Ready to Transform Your Digital Habits?

Ready to completely transform your relationship with boredom and digital habits? If you’re ready to break free from digital distraction and embrace sacred stillness, I’ve created a free guide called the “Digital Peace Plan” that walks you through simple, sustainable changes you can make starting today. If you take my Screen Time Personality Quiz you can opt-in for the Digital Peace Plan.

Want to go deeper? Check out my podcast episode 4 on The Power of Your First Hour, One Habit That Can Transform Your Morning that supports spiritual growth and mental clarity in your day.