The Digital Detox You Didn’t Know You Needed: How Boredom Can Change Your Life

Simple, science-backed strategies to break free from tech overload and rediscover joy.

Are you tired of feeling chained to your phone, endlessly scrolling but rarely satisfied? You’re not alone. In Bored and Brilliant, Manoush Zomorodi exposes the hidden costs of our hyper-connected lives—and offers a refreshingly simple solution: let yourself be bored. Through her seven-day challenge, Zomorodi helps readers and listeners around the world break free from tech overload and rediscover the joy of being present.

Why are our devices so hard to resist? App designers use insights from neuroscience to trigger dopamine, the brain’s reward chemical, every time you get a notification or see a red badge. This creates habit loops that are hard to break. Most people check their phones over a hundred times a day—often without even realizing it. The first step in the Bored and Brilliant challenge is simply to notice these habits. Track how often you reach for your phone, and you’ll be amazed at how automatic it has become.

The next steps are practical and powerful: keep your phone out of reach while moving, go a whole day without taking photos, and delete your most addictive app—even if just for a week. These simple experiments help you reclaim your attention, making space for creativity, reflection, and genuine connection. Research cited in the book shows that even a few days away from screens can boost empathy and sharpen your memory. Children at device-free camps, for example, saw measurable increases in empathy after just five days.

But this isn’t about quitting technology. It’s about using it mindfully. By setting boundaries and being intentional, you can enjoy the benefits of digital life without letting it control you. Many people who completed the Bored and Brilliant challenge found themselves more productive at work, more present with family, and even more inspired in their creative pursuits.

So, if you’re ready to detox your digital life—not by giving up your devices, but by using them with purpose—try the Bored and Brilliant challenge. You might just find that the best moments happen when you put your phone down and let your mind wander.