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Welcome to another edition of the 1% Habits Newsletter!

This is where you’ll get up-to-date information on small wins to improve your habits, productivity, and life satisfaction. 

Let’s get to it.

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📈 Bored? Good. Here’s How to Use It to Your Advantage

Last week, I had a doctor’s appointment.

Through a series of scheduling quirks (long story), I ended up arriving over an hour early.

Across the street from the clinic was a small park — a few benches, some trees, the sun shining through a light breeze. Normally, I’d do what most people do when they have time to kill: pull out my phone, scroll through social media, check the news, maybe watch a few short videos. The goal? That next little dopamine hit.

But this time, I decided to do something different.

I left my phone in my pocket. I sat on the bench, opened my notebook, and just… thought. I gave myself a challenge:

Go through some of the problems in my life and journal any ideas that came to mind.

It reminded me of something I wrote about last week in The Secret Weapon for Creative Problem-Solving. It’s amazing how much clarity you can get when you give your brain the space to wander without distraction.

Why Boredom Is a Superpower

We’ve been trained to think of boredom as a bad thing. As kids, we complained about it. As adults, we avoid it at all costs. But boredom — real, honest boredom — is actually a powerful state for your brain.

Here’s why:

● Boredom creates mental space. When you’re not constantly reacting to input, your brain has the freedom to process, connect, and create.

● It triggers the “default mode network.” This is the brain’s background processing system. When you’re not focused on anything specific, it starts making connections between seemingly unrelated ideas — the birthplace of creativity.

● It encourages self-reflection. Without constant external stimulation, you start to notice your own thoughts, feelings, and priorities.

● It builds patience and focus. In a world of instant gratification, learning to sit with boredom strengthens your ability to delay gratification and stay engaged with deeper work.

In short, boredom is like a mental reset button. It’s the pause between notes that makes the music work.

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How Technology Hijacked Our Boredom

The problem is, we rarely experience boredom anymore.

Thanks to smartphones, we carry an endless entertainment machine in our pockets. Waiting in line? Scroll. Sitting in traffic? Check email. Commercial break? Watch a quick video.

Every time we do this, we’re training our brains to expect constant stimulation. That “next dopamine hit” becomes a habit loop:

1. Trigger: You have a moment of stillness.

2. Action: You reach for your phone.

3. Reward: You get a tiny burst of dopamine from something new — a notification, a like, a funny video.

Over time, this loop makes it harder to sit still and think. Even worse, it robs us of those quiet moments when our brains could be solving problems, generating ideas, or simply recharging.

The Science of Downtime and Creativity

Researchers have found that many of our best ideas come when we’re doing something seemingly “mindless” — showering, walking, driving, or even washing dishes.

Why?

Because when your brain isn’t focused on a demanding task, it slips into a more relaxed state. This allows your subconscious to work on problems in the background.

Think about it: how many times have you been stuck on a problem, only to have the solution pop into your head while you were doing something unrelated?

That’s the power of downtime.

My Park Bench Experiment

Back to my doctor’s appointment.

I sat there in the park with my notebook open and gave myself a simple challenge:

Pick a few problems in my life and brainstorm possible solutions.

No phone. No music. No distractions.

At first, it felt a little strange. My brain kept wanting to reach for my phone. But after a few minutes, the ideas started to flow. I jotted down thoughts about my current projects, ways to take action on a new business idea, and even a few personal goals I’d been neglecting.

By the time my appointment rolled around, I had pages of notes — and a sense of calm I don’t usually get from killing time on my phone.

How to Use Downtime to Your Advantage

We all have small pockets of downtime throughout the day. The key is to recognize them and use them intentionally. Here’s how:

1. Driving Time

If you have a commute or drive regularly, you have built-in thinking time. Instead of filling it with constant music or podcasts, try:

● Turning off the radio for 10 minutes to let your thoughts wander.

● Asking yourself a specific question before you start driving (“How can I solve X problem?”) and seeing what ideas come up.

● Using voice memos to capture thoughts safely without pulling over.

2. Waiting in Line

At the grocery store, coffee shop, or post office, resist the urge to pull out your phone. Instead:

● Observe your surroundings — you might notice something interesting for a future project.

● Mentally review your goals for the week.

● Practice gratitude by thinking of three things you’re thankful for.

3. Exercise

Walking, running, or cycling can be prime thinking time:

● Use the rhythm of your movement to help ideas flow.

● Focus on a single problem for the first half of your workout, then let your mind wander for the second half.

● Keep a small notebook or use a voice recorder to capture ideas afterward.

4. Shopping

Grocery shopping or running errands can be turned into brainstorming sessions:

● Challenge yourself to come up with five ideas related to a current project while you shop.

● Use product names, packaging, or displays as creative prompts.

5. Household Chores

Washing dishes, folding laundry, or cleaning can be meditative:

● Pick a question to think about while you work.

● Notice how repetitive tasks often free your mind to make unexpected connections.

Practical Tips for Embracing Boredom

If you want to reclaim the benefits of boredom, here are some strategies that work for me:

● Leave your phone in your pocket or bag during short waits.

● Carry a small notebook so you can capture ideas on the spot.

● Set “no-screen” zones — for example, no phone use while eating or during the first 30 minutes after waking up.

● Schedule thinking time into your day, even if it’s just 10 minutes.

● Practice mindfulness to get comfortable being present without stimulation.

● Use prompts to guide your thinking if you’re not sure where to start.

The Hidden Benefit: Problem-Solving

One of the biggest advantages of boredom is how it helps with problem-solving. When you’re not distracted, you can approach challenges from different angles.

During my park bench session, I tackled everything from creative blocks to small logistical annoyances. Some solutions were practical, others were just interesting ideas to explore later. But the act of sitting with the problem — without rushing to a quick answer — made all the difference.

Why This Matters More Than Ever

In our hyper-connected world, boredom is becoming rare — and that’s a problem. Without it, we lose:

● Creativity: No space for new ideas to form.

● Self-awareness: No time to reflect on what’s working and what’s not.

● Problem-solving skills: No practice in thinking deeply about challenges.

● Patience: No tolerance for delayed gratification.

Reclaiming boredom isn’t about rejecting technology. It’s about using it intentionally and leaving room for your brain to breathe.

Your Challenge This Week

Here’s a simple challenge:

Find one pocket of downtime each day this week and resist the urge to fill it with your phone.

Instead, do one of the following:

● Sit quietly and let your mind wander.

● Ask yourself a question and see what ideas come up.

● Journal your thoughts in a notebook.

● Observe your surroundings and look for inspiration.

It might feel uncomfortable at first, but give it a few days. You may be surprised at how much more creative, calm, and focused you feel.

Boredom isn’t the enemy. It’s the doorway to deeper thinking, better ideas, and more meaningful problem-solving. The next time you find yourself with a few minutes to kill, resist the scroll. Grab a notebook, take a breath, and see where your mind takes you.

Talk soon,

Steve

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