Feeling Bored at Work? Here's What to Do

Key Takeaways:

Research shows that feeling bored or tired at work might come from a lack of challenge, repetitive tasks, feeling undervalued, or the job not aligning with your personal values.
The initial excitement and sense of purpose can fade when the work starts to feel like a routine or when there’s no room for growth.
When you’re feeling bored, try taking on new tasks, learning new skills, or finding deeper meaning in your work. You can also talk to your boss about adjusting your responsibilities.
Whether to quit or change your mindset depends on your situation. If your current job isn’t meeting your needs, it might be time to think about a new career. But if there’s still potential, consider adjusting your attitude and approach first.

A white-collar worker who feels bored and irritable at work.

Work boredom can creep up on anyone. One moment, you’re thrilled about your job; the next, you’re staring at the clock, willing the hours to pass. If this sounds familiar, you’re not alone. A study by the Families and Work Institute found that over half of Americans feel overworked or overwhelmed at least sometimes, and 70% dream of a different job¹.

But before you dust off your resume, hold on—quitting might not be the fix you need. Instead, a simple pause could help you rediscover what drew you to your work in the first place.

In this article, we’ll dive into why boredom happens at work, how it affects your well-being, and what you can do about it. You’ll find practical strategies, rooted in science and psychology, to make your workday more engaging—and maybe even enjoyable again.

Table of Contents

Why Do We Feel Bored at Work?

Boredom at work isn’t just about having nothing to do. It’s often a sign that something deeper is off. Research, like insights from BBC Worklife on “boreout”, points to a few common culprits:

Lack of Challenge: Your tasks feel too easy or repetitive.
Monotony: The same routine, day after day, dulls your enthusiasm.
Feeling Undervalued: Your efforts go unnoticed or unappreciated.
Mismatch with Values: Your job doesn’t align with what matters to you.

Think of it like this: when you started your job, it was like exploring a new city—full of excitement and discovery. But over time, if you’re stuck walking the same streets with no new sights, that spark fades. For example, a teacher who once loved crafting lesson plans might now dread the grind of teaching the same material year after year. That’s when bored work sets in.

Boredom doesn’t just sap your motivation—it can impact your mental health, too. Feeling stuck or uninspired can lead to stress or even burnout if left unchecked.

The Power of a Pause

Before you jump ship, try hitting the pause button. A pause is a deliberate shift in your behavior—a chance to step back and see your situation with fresh eyes. It doesn’t have to mean a drastic break. It could be as simple as taking six deep breaths before diving into your day or spending 20 minutes with a loved one after work to reset.

Why does this work? A study in Psychological Science suggests that stepping back and adopting an observer’s perspective can boost your reasoning and spark new ideas². Pausing lets you ask: What’s really causing this boredom? Can I tweak something to make it better? It’s like rebooting your phone when it’s sluggish—sometimes, a quick reset is all you need.

Also read: What is the meaning of work?

Strategies to Combat Boredom

Here are three powerful, research-backed strategies to tackle bored work and reignite your passion:

1. Embrace Deliberate Practice

In Peak: Secrets from the New Science of Expertise, Anders Ericsson explains deliberate practice—pushing yourself beyond your comfort zone to grow your skills³. If your job feels boring, it might not be challenging you enough. Don’t give up when things get tough; see it as a chance to improve. For example, if you’re a marketer, try mastering a new tool like video editing instead of sticking to the same old reports.

Try this: Pick one skill you want to sharpen. Spend 15 minutes a day practicing it. Small steps add up, and soon, your work won’t feel so stale.

2. Focus Your Willpower

Roy F. Baumeister and John Tierney, in Willpower: Rediscovering the Greatest Human Strength, argue that willpower is limited⁴. Wasting it on mindless tasks can leave you drained and bored. Instead, channel your energy into what matters most. If you’re stuck on busywork, talk to your boss about taking on projects that excite you.

Try this: Each morning, list your top three priorities. Tackle those first, before your willpower runs dry.

3. Embrace Growth, Not Avoidance

Alfred Adler’s What Life Should Mean to You reminds us that dodging challenges with excuses—like boredom—only holds you back. Don’t let bored work become a crutch⁵. Face what’s unfulfilling head-on and look for ways to grow. Maybe your role feels pointless because you’re afraid to admit it’s not working—or to ask for more. Be brave enough to own your flaws and push for change.

Try this: Ask yourself, “What’s one thing I can improve today?” It could be as simple as suggesting a new idea in a meeting.

Practical Steps to Take

Ready to shake things up? Here are some easy, actionable ways to beat boredom:

Set Personal Goals: Challenge yourself to finish a task faster or learn something new about your role.
Seek New Responsibilities: Ask your manager for projects that spark your interest.
Find Meaning: Connect your work to a bigger purpose. If you’re in sales, think about how you help customers solve problems.
Take Breaks: Step away every 90 minutes to recharge. A quick walk or a Pomodoro Technique break (25 minutes of work, 5 minutes off) can work wonders.

Signs You Need a Pause

How do you know it’s time to step back? Watch for these red flags:

You’ve Lost the Love: A job you once enjoyed now feels like a chore.
Someone’s Noticed: A colleague or family member points out you’re off your game.
Life Shifts: A big event—like a move or a new opportunity—prompts reflection.
You’re Dragging: Physical or mental exhaustion signals it’s time for a reset.

If these hit home, don’t panic. A pause can help you figure out what’s next.

Also read: What is the Best Way to Live a Happy Life?

How to Plan Your Pause

A good pause has three steps:

Assess the Situation: Jot down what’s going wrong and what you’d like to change.
Set an Intention: Decide what you want to feel after the pause—calmer? Inspired?
Make It Happen: Plan your break. It could be five minutes of breathing at your desk, a lunchtime stroll, or a week off to unplug.

Even small pauses can shift your mindset. Neuroscience shows downtime boosts creativity by letting your brain wander and recharge⁶.

When to Consider a Change

If you’ve tried pausing and tweaking your role but still feel stuck, it might be time to look elsewhere. But don’t rush it. Ask: Is this boredom temporary, or is my job a bad fit? A longer break—like a vacation—can clarify things.

Research from the Creative Staffing Group found that 39% of execs believe more time off boosts productivity⁷. A rested mind often sees solutions a tired one misses.

Bottom Line

Feeling bored at work doesn’t mean you’re doomed to a dull career. It’s a nudge to rethink, refocus, and grow. Whether it’s a quick pause to breathe, a deliberate push to master new skills, or a bold conversation with your boss, you have the power to make your job work for you. So next time bored work creeps in, don’t run from it—face it, tweak it, and turn it into something better.