You Need to Be Bored: Why I’m Putting My Phone Down, Even at Night

Sarah Daly • August 28, 2025

You Need to Be Bored: Why I’m Putting My Phone Down, Even at Night

By Sarah Daly | Business Consultant & Executive Coach
Reading Time: 2- 4 minutes

It was a quiet Sunday morning. The light was golden, pouring through the windows with that particular stillness that makes you pause. I was journaling in my new notebook, one I’d been using for the past month, and as I closed it, I felt something stir inside me.

This wasn’t just any notebook. It had been placed on my chair at a Gestalt workshop, a thoughtful gesture among many. But something about this one was different. On the cover was a beautiful illustration of a woman walking into the sea, and on the back, she’s wrapped in a towel, stepping back into the world.

That image? It stopped me in my tracks the moment I saw it. It was me. Not in the literal sense, but emotionally, symbolically. It struck a chord deep within me, something familiar, yet forgotten. It made me feel both exposed and held. Seen. It reminded me of parts of myself I hadn’t let surface in a long time.

Arthur C. Brooks, Harvard professor and author of The Happiness Files: Insights on Work and Life, makes a compelling case for boredom as a skill, not a flaw. In his research and teachings, Brooks explains that boredom activates the brain’s default mode network, a system that helps us process meaning, purpose, and deeper existential questions.

Yet, in our hyper-connected world, we’ve nearly eliminated boredom. We reach for our phones at red lights, in queues, even during workouts. Brooks warns that this constant stimulation creates a “doom loop of meaning,” contributing to rising levels of anxiety, depression, and a sense of hollowness.

I hear what he’s saying. For the past three months, I’ve been walking without my phone, no podcasts, no messages, just space to think. Now, I’m taking the next step: not sleeping with my phone. I use two phones, one for business, one personal and only a limited number of people can reach me on the latter. It’s a boundary that protects my peace.

Brooks recommends simple but powerful protocols:

No devices during meals
No phone after 7pm
Regular screen and social media fasts

These aren’t just productivity hacks, they’re practices for reclaiming meaning. As someone who coaches leaders on emotional intelligence and sustainable success, I see the value in cultivating boredom. It’s uncomfortable, yes. But it’s also where clarity lives.

So, here’s my challenge to you: try a walk without your phone. Sleep without it nearby. Let your mind wander. You might just find what you’ve been too busy to notice.

Reference:

Brooks, A. C. (2025, August 28). You need to be bored. Here’s why. Harvard Business Review. Retrieved August 28, 2025, from https://hbr.org/2025/08/you-need-to-be-bored-heres-why?ab=HP-hero-latest-1