Why you’re feeling bored at work and what to do about it

You sit down at your desk, coffee in hand, and start organizing your inbox. Meetings, reports, and endless tasks fill your calendar. You keep busy and stay productive, but by 5 p.m., you can't quite remember what you actually did.

If your days feel like they’re blurring together without any sense of direction or excitement, you might be feeling bored at work. Maybe you’ve lost interest in your projects, or your boss hands you the same tasks on repeat. Even in a good job, it’s possible to feel stuck.

The problem isn’t being bored; it’s not knowing what to do about it. Boredom can be a signal that something in your life needs to shift. It’s a chance to step back, get curious, and ask what would make work feel inspiring again.

Is it normal to experience boredom at work? 

If you're feeling bored or detached from your job, you're not alone. In fact, Gallup’s 2024 report on employee engagement shows that only 31% of U.S. employees feel engaged at work, the lowest level in a decade. Disengagement is especially common among workers under 35, who are struggling with unclear expectations, limited growth opportunities, and a lack of support.

So yes, feeling bored at work is normal. But that doesn’t mean you have to stay stuck.

Boredom is often a signal that something isn’t working as it should. It might reflect a lack of challenge, purpose, or alignment with your values. This doesn’t mean you need to rush to make a big move or quit your job. In fact, reacting too quickly can sometimes land you in another role that feels just as unfulfilling a few months down the line.

The best way to start dealing with boredom is to slow down, reflect, and get clear on what would actually make your work feel meaningful again.

Used well, boredom can spark a process of self-discovery. By identifying what you want more of—whether it’s growth, creativity, impact, or autonomy—you can turn this feeling into a source of clarity. From there, it becomes easier to make intentional changes, whether within your current role or as part of a longer-term career shift.

Why am I bored at work?

Boredom at work doesn’t come from nowhere. It’s often the result of a mismatch between what you need to feel engaged and what your job currently provides. Understanding the root cause is the first step toward making your day-to-day experience more fulfilling.

Here are a few things that can cause you to feel bored at work: 

• A demoralizing physical workplace. Working in a gray cubicle with limited opportunities to step out and socialize can exacerbate feelings of boredom and isolation at work. It’s important to have a workspace that facilitates engagement and collaboration.
• Feeling under-challenged. Eustress occurs when you find the perfect challenge for your skill set. It pushes you to broaden your abilities and grow as a person. But if you aren’t being challenged at work and don’t feel like you’re growing, it can contribute to a lack of focus and control over your emotions.
• Meaningless work. Maybe your supervisor hired you before your position was fully developed, leaving you with endless busy work until management defines your role and responsibilities. It’s easy to become bored and lethargic if monotony defines your work. 
• Lack of autonomy. Some jobs are repetitive and strict, with little room for creativity or innovation. This kind of work can be demotivating, making you feel like a robot rather than a human being.
• Bad work habits. Even in a great job, falling into the same patterns every day can make work feel flat. Skipping breaks, multitasking, or starting your day on autopilot can all dull your sense of engagement. Over time, unhealthy habits can reinforce boredom and make it harder to stay present.

Signs you’re bored at work (and what to do about them)

If you’re bored in your current role, it’s tempting to ignore it. After all, you might be in a stable, well-paying job. Complaining about boredom can feel pretentious. Other people would love a job like yours.

Don’t let this negative self-talk get to you. You deserve to be happy and find purpose in your career. And the sooner you switch jobs or figure out how to improve your experience in your current workplace, the sooner you’ll find joy. 

If you’re ready to make the change, it’s time to practice self-awareness and reflect on your values. Turn your attention inward and listen closely. Your boredom is trying to communicate what you need to be happy.

Here are some common thoughts associated with boredom, what they might be trying to tell you, and what to do when you're feeling bored at work:

1. “Does my work even matter?” 

This thought has several dimensions. Perhaps you’re wondering how your work adds value to your organization or society, broadly. 

Your boredom is challenging you to identify your work values and figure out what “meaningful work” means to you. If you truly admire your friend who works as a social worker, perhaps it’s because you value public service. Or, if you deeply respect your CEO, you may have an entrepreneurial spirit. 

What to do about it:

• Network with colleagues you admire and learn about their work. Ask questions to determine whether you’d want to do something similar. Cold-connecting on LinkedIn is a great option if you’re interested in an industry where you don’t have any mutual connections.
• Once you know what you want, start your job search to find work that aligns with your values and interests. Your new network can help point you in the right direction. 
• If you lack the necessary skills for your dream job, look for training opportunities. Ask your boss if your company has a professional development budget you can leverage.

2. “There’s a lot more I can offer”

You may be leaving some skills on the table. If you were hired to write social media posts but trained in content marketing strategy, you might feel like you're getting rusty. 

You may have pigeon-holed yourself at your current job, and your boredom reminds you of that. If this thought is on repeat in your head, it's a sign you need space to spread your wings.

What to do about it:

• Volunteer for new projects and tasks where you can practice your underutilized skills. Even if you’re not playing a central role, it’s an internal networking opportunity and allows you to flaunt your other aptitudes.
• Talk to your boss. Perhaps they’re unaware of your extra skills. If you remind them of what you have to offer, they might find new challenges for you to take advantage of your full potential.
• Use your abilities and experience to perform more efficiently. Your unused skills could help you work smarter and boost productivity, freeing up time to work towards your future goals.

3. “How did I get here in the first place?”

You might have graduated from college dreaming of working on film sets. But now you’re shooting corporate videos for a local tech firm. At the time, the job was a way to pay the bills. But now it’s all you’re doing, and you’re drifting further and further from your career goals.

Your boredom is telling you to refocus on your dreams and aspirations. Maybe you’ve been so focused on your current job that you forgot about your original plan. But it's never too late to change course, rediscover your passion, and pursue your dreams. 

What to do about it:

• Think back to what drew you to your current career. Reflect on your favorite classes in school and what excited you when you started this job. Self-reflection can help you align with your original goals and stay on track.
• Quitting your job to pursue your passion might not be an option right now, but it’s not time to give up on your dreams. Find ways to move toward your desired industry while you’re in your role and saving up to make the jump. This might involve volunteering, networking, or joining a professional organization.
• If you can quit your job, don't be afraid to take the leap, especially if you've done the reflection and planning needed to make a thoughtful transition. Sometimes the best way to grow is to step into the unknown and trust yourself to figure it out.

4. “I should be doing more right now”

You might be used to long to-do lists, endless emails, and working until 9 pm every night. If that’s the case, you may feel restless during your downtime and struggle to relax. You’re so used to running 100 mph that slowing down is hard.

If your first reaction to slowing down your workload is boredom, you might need to rethink your work-life balance. Otherwise, you risk burnout or other health issues related to chronic stress and being overworked.

What to do about it:

• Your free time might be limited, so take advantage of the opportunity to rest and recharge. Step away from your desk. Spend time watching TV, listening to podcasts and TED Talks, or pursuing new hobbies. It could be the refresher you need before things get busy again.
• When you’re out of the office, let your imagination run wild. Your mind is free to make new connections when you’re not worried about work. Your next burst of creativity might come when you least expect it.

Conversely, if free time is a regular part of your job, consider a side hustle. The rise of remote work makes it easy to earn extra cash from home. This could be a productive way to learn new skills and expand your budget.

How to stay engaged when you're bored at work

Even if you can’t change your job right away, you can change how you experience your day. Boredom isn’t always about having nothing to do. Sometimes, it’s about not feeling connected to what you’re doing.

Here are some ways to stay mentally engaged and productive, even when you're experiencing boredom at work:

• Gamify your tasks. Set a timer and challenge yourself to finish something faster than usual, or keep score of how many small wins you can rack up in a day. 
• Get curious. Ask “why” about your tasks or processes. Think about why things are done a certain way, and whether they could be improved. Turning passive tasks into problem-solving challenges can reignite interest.
• Change your work environment. If possible, consider relocating to a different workspace or adjusting your schedule. Get away from your desk for the day and try working from a coffee shop or a different area of the office. A small shift can break up monotony and boost productivity. 
• Teach or mentor. Helping a colleague or sharing knowledge forces you to re-engage with what you know and creates a social connection. 
• Learn something new. Keep an open browser tab with a quick online course, a TED Talk, or an interesting YouTube video. Taking five-minute curiosity breaks throughout the day can make the day feel more stimulating.
• Journal about your boredom. Instead of pushing boredom away, write down when you feel it and what you are doing. Patterns might emerge that help you understand what actually drains your energy and what sparks it.

Boredom isn’t always a bad thing

Life has a funny way of telling us something is wrong. Neck pains might be a sign of bad posture, irritability can be a symptom of stress, and boredom is a precursor to the next stage of your career development.

You have all the information you need—you just have to look for it. Being bored at work is an opportunity to re-evaluate your current position. You have the power to make changes to find a job you love.

A BetterUp coach can help you make your next move. Whether you’re looking for a new job, trying to develop new skills, or need career advice, coaching can help you reach your goals faster.