Many of us are addicted to distraction. We click between multiple screens with multiple apps with multiple tabs while our mobile device streams a podcast in the background. Every few minutes we will pick up our phone to text a friend and then snap a photo and blast a ‘gram into the Internets. All of these activities trick our brains into feeling productive when in reality we’re producing very little value for our communities. I am part of this culture that is addicted to distraction,but I want to give it up for more focus and deeper, human connections. For starters, I’m getting comfortable with being bored. Here’s why you should embrace boredom, too.

Why it’s good to be bored

Our brains have limited amounts of energy for us to use for things like creativity, willpower and problem-solving. When we fill every second of cognitive downtime (whether waiting in line at the grocery store or watching our kids at the playground) with checking social media or email and other multitasking,we never give our brains a rest. More importantly, constant stimulation erodes our ability to solve complex problems because our brain gets trained to engage in simple, transactional tasks. Cal Newport, whose book Deep Work is a roadmap for finding focus in our distracted world in order to unleash productivity and potential makes a strong case for value of embracing boredom:

Spending time isolated from other minds is what allows you to process and regulate complex emotions. It’s the only time you can refine the principles on which you can build a life of character. It’s what allows you to crack hard problems, and is often necessary for creative insight. If you avoid time alone with your brain your mental life will be much more fragile and much less productive.

The science is clear that smartphones distract us even when they’re just sitting there, so we need habits for letting our minds wander in order to train our brains to focus.

How to try out boredom

Habits form when you think about the behaviour that you want to change. I check my device all the time, especially when I am awaiting something to happen or someone to arrive. One way that I am working to break this habit is by keeping my phone in my bag or desk drawer while I’m working.When I am writing, instead of picking up my device when I experience writer’s block, I will hide my devices, open as few browser tabs as possible and just write. Revolutionary, I know! Here are some other things that I’m trying in order to reinforce this habit (written in the same formula):

• At the grocery store … I will look at people on magazine covers and imagine what their perspective might be concerning a problem that I need to solve (because welcoming alternative points of view mitigates bias).
• When I’m eating a meal … I will practice mindful eating and really savour the taste of the food.
• When I’m at the playground with my kids … I will either play with them or, if they’re too cool for me, notice how they’re interacting with others and what they’re bringing to whatever adventure they’re on.
• When I’m sitting on the toilet … I will just, um, go, man.
• When I’m waiting for a friend at a coffee shop … I will let my mind wander without making a ton of eye-contact thereby possibly coming off as the bearded weirdo who is the only person by themselves not checking their device.

What will happen next

The first thing that will probably happen is that you’ll try some stuff out and then regress. (I just turned off a basketball game that was on in the background). Focus isn’t easy. Even if it is an incredible differentiator in your work life. When you become more comfortable with boredom it will be easy to come up with original thoughts. You will ignite your “default mode” and make awesome connections between your conscious and subconscious brains –suffice to say that you will solve some of the most unsolvable problems in your life. Block off time to be bored and give your brain a well-deserved rest.