A few months ago, I challenged myself to sit completely still for 15 minutes straight – I stared at a blank wall with no notifications or music and didn’t even allow myself to doze off into stimulating thought. I just sat there. It was the longest 15 minutes of my life.
But after these 15 minutes, I found myself surprised by how easy it was for me to focus on things that would previously require conscious effort to concentrate on. I breezed through my homework for the night, and in doing so, realized just how important it is to be comfortable with boredom – and just how difficult this is for our generation.
With an exponential increase in short-form content over the past few years – such as TikTok, Instagram Reels, or even fast-paced YouTube videos – attention spans in adolescents have had a correspondingly negative impact. In 2004, the average amount of time for teens to focus on a digital screen was 2.5 minutes, which has dropped to just 4.7 seconds in recent years… that’s not even one-twelfth of a minute.
I’ve felt this worsening attention span myself – in recent years, it’s been difficult for me to even watch a 22-minute episode of television without glancing at my phone every few minutes.
But in this era of constant digital stimulation, the ability to tolerate monotony and maintain a deep attention span is basically a superpower. Boredom can sometimes feel like a void, but it’s actually a vital psychological state that offers essential functions.
Contrary to what it may feel like, when bored, the brain doesn’t actually shut down. Instead, it switches to the “Default Mode Network” (DMN). This is the state where the mind wanders, makes disparate connections, and engages in the brain’s planning.
Without external input, such as scrolling, the brain is forced to look inward for entertainment. This is often when the most original ideas or solutions to difficult problems surface.
Similarly, learning to be bored teaches you how to be alone with your own mind. This builds emotional regulation and helps you understand your internal state without needing superficial distractions to “numb” it.
Attention span is also a finite muscle, which means it is constantly fragmented by notifications and short clips of music and action, resulting in the loss of its ability to focus on long-term tasks. But a worsening attention span isn’t forever – if you want to improve your attention, you can!
The irony of today’s society is that while we are more ‘connected’ than ever, we’re losing the connection to our own creative minds. If we continue to outsource our boredom to algorithms, we’ll also outsource our original thoughts along with it.
The 15 minutes I spent staring at a wall allowed me to reclaim my own mind. Since then, I’ve challenged myself to stop searching for constant stimulation. When I come home from school and need a mental break, instead of instantly scrolling through TikTok, I’ve forced myself to simply sit and find genuine rejuvenation. I’ve truly put effort into embracing boredom, and while it’s been difficult, I couldn’t be happier.
So the next time you feel the itch to scroll, try sitting with the silence instead.
I can now watch a 22-minute TV show, read a chapter of a book, and eat a meal without glancing at my phone for stimulation. I’ve stopped running from silence, and for the first time in years, I feel actually present in my own life.
