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Harvard happiness researcher explains why being bored is 'essential' for our mental health

We have a powerful neurological network that's only triggered by boredom.

harvard, psychology, boredom, phone addiction, technology

Boredom is good for us, but smartphones make it too easy to avoid it.

It's no secret that spending too much time on our screens isn't good, but most of us have a hard time not overusing them anyway. Our lives have become so intertwined with technology that we use our phones for everything—communication with friends and family, paying bills, following the news, finding recipes, tracking habits, entertainment, and more. Excessive phone use is associated with all kinds of mental and emotional health problems in youth and young adults, and we're seeing more and more older adults impacted by phone addiction as well.

But hey, at least we're never bored, right? That's true—unfortunately. As Harvard psychologist and happiness researcher Arthur C. Brooks shares, our phones, which keep us from being bored, might actually be the crux of the problem.

"You need to be bored. You will have less meaning and you will be more depressed if you never are bored," Brooks says bluntly. "I mean, it couldn't be clearer."

- YouTube www.youtube.com

"Let me give you the good side of boredom in general," he continues. "Boredom is a tendency for us to not be occupied otherwise cognitively, which switches over our thinking system to use a part of our brain that's called the default mode network. That sounds fancy. It's really not. The default mode network is a bunch of structures in your brain that switch on when you don't have anything else to think about. So you forgot your phone and you're sitting at a light, for example. That's when your default mode network goes on."

The problem is, we don't like it, Brooks says. One of his colleagues at Harvard did an experiment where participants had to sit in an room and do absolutely nothing for 15 minutes. The only thing they could do was push a button that would deliver a painful electric shock to themselves. So the choices were to sit there being bored or shock themselves, and surprisingly, a large majority chose self-inflicted shocks over sitting with their own thoughts for 15 minutes.

"We don't like boredom," says Brooks. "Boredom is terrible."

harvard, psychology, boredom, phone addiction, technology Many people would rather push a button to shock themselves than to be bored for 15 minutes. Photo credit: Canva

But why? What's so bad about letting the mind wander? Brooks says it comes down to having to ponder life's big questions.

"The default mode network makes us think about things that might be kind of uncomfortable," he says. "When you think about nothing, your mind wanders and thinks about, for example, big questions of meaning in your life. What does my life mean? You go to uncomfortable existential questions when you're bored."

"That turns out to be incredibly important, incredibly good," Brooks continues. "One of the reasons we have such an explosion of depression and anxiety in our society today is because people actually don't know the meaning of their lives. Much less so in previous generations. Tons of data show this, and furthermore, we're not even looking."

The reason we're not looking? Because we don't have to. We have a device that keeps us from ever having to be bored, and we reach for it instantly without even consciously thinking about it most of the time.

harvard, psychology, boredom, phone addiction, technology We're so quick to reach for our phones at the slightest hint of boredom.Photo credit: Canva

"You're actually trying to not be bored because the default mode network is mildly uncomfortable, because it sends you to the types of questions that you can't get your mind around, you can't get your arms around," Brooks says. "Well, that's a big problem. That's a doom loop of meaning. If every time you're slightly bored you pull out your phone, it's going to get harder and harder for you to find meaning. And that's the recipe for depression and anxiety and a sense of hollowness, which, by the way, are all through the roof."

So how do we get out of this "doom loop of meaning?" Brooks suggests consciously leaving our phone behind more often and forcing ourselves to "be bored more."

"Tomorrow, when you go to the gym in the morning after you wake up, don't take your phone," he says. "Can you handle it? Not listening to a podcast while you're working out, just being in your head. I promise you, you'll have your most interesting ideas while you're working out without devices. It's probably been a long time since you've done that. Commute with nothing, not even the radio. Can you do that? Start getting better at periods that are 15 minutes and longer of boredom, and watch your life change."

phone addiction, boredom, technology, smartphones, working out Try working out without listening to anything and see where your mind wanders.Photo credit: Canva

Brooks refers to boredom as a skill, and he says the better you get at boredom the less bored you will be with ordinary things—your job, your relationships, and things going on around you.

"But more importantly, you'll start digging into the biggest questions in your life: purpose, meaning, coherence, significance," he says. "And who knows? You might just get happier."

Brooks shares the three protocols he uses to curb phone addiction:

- Don't sleep with your phone. (He has a no device policy after 7 p.m. and doesn't sleep with his phone.)

- No phones during meals. ("We're there for each other," he says. "We're not there for people who aren't there.")

- Regular social media fasts. (He has device and social media cleanses where he avoids them for longer lengths of time.)

Brooks says his brain screams at him at first when he takes breaks, which is the addiction talking. But then it calms down and he ends up feeling a lot better by the end of his break. "These protocols are really, really helpful and I recommend them to anybody and everybody," he says.

Most of us are aware of how addictive our phones can be, but we may struggle to moderate our own usage. Giving ourselves clear boundaries around when, where, and how we use our devices, as well as knowing that the discomfort of boredom is actually good for us, may help us all lead a healthier, more balanced life.

You can find more from Dr. Brooks, including his books and research on happiness, here.

34 broken bones, a mural, and Buddy the Elf—what these three things have in common
True

The Bank of America Chicago Marathon took place on Sunday, October 12th. Every runner who took on the enormous feat of 26.2 miles is truly an inspiration. We’re proud to share three outstanding stories about the power of community, giving back and crossing the finish line. Not only did they run an outstanding distance, but they each also gave back by fundraising for an organization that changes lives for the better.

Running a marathon is so much more than race day. It’s sticking to a schedule, getting enough rest, learning how to fuel your body for long distances, and—perhaps the most challenging of all—building mental resilience.



Meet Leanne: Running after 34 Bone Fractures

Leanne was only 12 years old when during her middle school cross country practice, she fractured her right tibia, the shin bone in her leg. This wasn’t Leanne’s first time breaking a bone—it was actually her 34th fracture. After many years of being overlooked as "clumsy," Leanne felt immense relief and recognition when a doctor diagnosed her with brittle bone disease, an incredibly rare condition.

Lurie Children’s provided a care plan for Leanne to build strength and start running again. And as of October 12th, Leanne ran her second Bank of America Chicago Marathon. She said in an interview, “I never thought I’d run again. But against the odds, here I am, training for my second Bank of America Chicago Marathon... all because of Lurie Children’s.”

Leanne’s impressive journey is a testament to the incredible research of Lurie Children’s, where she gives back by volunteering at the hospital and running on its behalf. Talk about being a true inspiration.


Meet Everett: Running to Inspire Through Art

Everett is an artist who creates beautiful murals around the city of Chicago. He uses his art as a tool for storytelling for community and connection.

In addition to being an artist, Everett is a runner. He ran the 2025 Bank of America Chicago Marathon on behalf of Peace Runners 773, a non-profit organization that strengthens the community of Chicago. In this video, we follow Everett on a run to visit some of his favorite murals. The run ends at Garfield Park, where Everett just finished a mural that he dedicated to the organization—symbolizing growth, strength and togetherness. Everett didn’t stop there.

While building his strength as a runner, Everett is strengthening his city of Chicago. Through his running and artwork, Everett has brought more awareness and resources to his community.

Meet Joseph: Running on Behalf of Special Olympics


Joseph ran the Chicago Marathon on behalf of Special Olympics, dedicating each mile to one of 26 friends with a developmental disability. The last 1.2 miles were extra special. It was for one of his closest friends, Matt.

In this video, Joseph runs to Matt’s house. For every mile of this training run, he tells us a heartwarming anecdote about Matt. They met at camp and soon, Matt will be a groomsman in Joseph’s wedding. The duo even sends a Christmas card every year—most notably dressing up as Buddy the Elf and sharing a bowl of spaghetti with maple syrup (spoiler: it doesn’t taste good).

As Joseph runs, he says, “Before we get to Matt, a quick note about why I’m running on behalf of Special Olympics. Matt and I love sports. And so do many of my other friends. Donations help provide year-round sports training and competition for more than 20,000 people with intellectual disabilities across Illinois.”

Joseph is the perfect example of inspiration. Not only did he run an entire marathon, but he also found inspiration in his friends who love sports as much as he does.


Leanne, Everett and Joseph are three incredible people who have shown how much strength and perseverance it takes to run a marathon. Each runner is both empowering themselves and their community. Their dedication to the Bank of America Chicago Marathon shows that the people of Chicago have a passion for the city, their neighbors and their personal achievements.

cruise ships, cruise living, vacation, lifestyle, alternative living, alternative lifestyles, aging, seniors
via Alonso Reyes/Unsplash

A couple lives permanently on cruise ships instead of paying for assisted living.

It comes as no surprise to many of us, but cost of living in the United States has gone up so by leaps and bounds in recent years. So much so that living on a cruise ship has become a reasonable idea for some retirees. When Nancy and Robert Houchens of Charlottesville, Virginia, retired, they decided to sell almost everything they had and live out their golden years hopping from cruise ship to cruise ship.

"We had a 3,000-square-foot home full of furniture...and everything we own now would fit in the back of a pickup truck," Robert told USA Today.


“We sold all of our estates except for a little condominium we have in Florida, so when we get too old to cruise, we have somewhere to live,” Nancy added. “And we did keep two vehicles, and what we kept is in half of (Robert's mother's storage unit), which is, I don't know, 10x10 or something. We just walked away from everything.”

Life on a cruise ship is stress-free for the couple because their needs are taken care of on the ship. "It's been great. I don't cook. I don't clean," Nancy told the Miami Herald.

- YouTube www.youtube.com

The couple has found that living on a cruise ship isn’t as expensive as some may assume. Even though inflation has driven up the cost of travel in the U.S., it hasn’t significantly impacted the cruise industry.

“It's much cheaper than a nursing home or assisted living. It was just a good fit for us. It's a good fit for a lot of people,” Robert told the Miami Herald.

The cost of a nursing home for one person usually runs anywhere from $8-10,000 per month, for reference.

The couple plans their trips differently than someone who is going on vacation. “We look for the best deal, not the destination,” Nancy told Cruise Passenger.

The couple initially planned to spend $4,000 a month living on the ships. “Our original budget was $4,000 a month. This included gratuities. Of course, things are more expensive now, so that budget has had to increase a little. Depending on where we go, we may or may not need the internet,” she told Cruise Passenger.

cruise ships, cruise living, vacation, lifestyle, alternative living, alternative lifestyles, aging, seniors Literally sailing off into the sunset. Giphy

“Our phone plan covers most everywhere for 25 cents a minute to call with free internet and texting,” Nancy continued. “We have an annual travel insurance plan, and one of our credit cards also has travel insurance.”

The roughly $4,000 the couple spends a month includes food, and they don’t have to bother paying for a car. They also try to book their cruises consecutively so they don’t waste money paying for expensive hotels when transferring between cruise lines.

Not a bad deal.

Last July, the Houchens celebrated their 1,000th day sailing with Carnival Cruise Line since the 1980s, and they look forward to countless more days at sea with each other and the new friends they’ve made on their never-ending cruise. And today, they're still going strong.

They're not alone in loving their new lifestyle. CBS News reports in 2025 that "cruise retirements" are more popular than ever.

@lovepeacecruise

Nancy and Robert Houchens of Charlottesville, Virginia - Couple retires to live on cruise ships because it's 'cheaper than a nursing home' #livingonacruiseship #retirement #carnival #carnivalcruise #funship #carnivalship #carnivalshiptok #cruiseship #cruise #cruiser #cruiselife #vacation #travel #cruisevacation #cruisetravel #cruisetok #cruisetiktok #cruiseaddict

“We cruise Carnival because of the people,” Richard told Travel Pulse. “It isn’t the destinations for us anymore, it’s the journey—and the biggest part of the journey is the people.”

This article originally appeared two years ago. It has been updated.

labrador retriever, french bulldog, american kennel club, dog, America

A sad-looking Labrador Retriever

The sweet-faced, loveable Labrador Retriever is no longer America’s favorite dog breed. The breed best known for having a heart of gold has been replaced by the smaller, more urban-friendly French Bulldog.

According to the American Kennel Club in 2022, the Labrador Retriever was America’s favorite dog for over 30 years, but it was eclipsed by the Frenchie. The rankings are based on nearly 716,500 dogs newly registered in 2022, of which about one in seven were Frenchies. Around 108,000 French Bulldogs were recorded in the U.S. in 2022, surpassing Labrador Retrievers by over 21,000.


The French Bulldog’s popularity has grown exponentially over the past decade. They were the #14 most popular breed in 2012, and since then, registrations have gone up 1,000%, bringing them to the top of the breed popularity rankings.

The AKC says that the American Hairless Terrier, Gordon Setter, Italian Greyhound and Anatolian Shepherd Dog also grew in popularity between 2021 and 2022.

The French Bulldog was famous among America’s upper class around the turn of the 20th century but then fell out of favor. Their resurgence is partly based on several celebrities who have gone public with their Frenchie love. Leonardo DiCaprio, Megan Thee Stallion, Alexandra Ocasio-Cortez, Reese Witherspoon, and Lady Gaga all own French Bulldogs.

The breed earned a lot of attention as show dogs in 2022 when a Frenchie named Winston took second place at the Westminster Kennel Club Dog Show and first in the National Dog Show.

The breed made national news in early 2021 when Gaga’s dog walker was shot in the chest while walking two of her Frenchies in a dog heist. He recovered from his injuries, and the dogs were later returned.

They’ve also become popular because of their unique look and personalities.

“They’re comical, friendly, loving little dogs,” French Bull Dog Club of America spokesperson Patty Sosa told the AP in 2023. She said they are city-friendly with modest grooming needs and “they offer a lot in a small package.”

They are also popular with people who live in apartments. According to the AKC, Frenchies don’t bark much and do not require a lot of outdoor exercise.

The French Bulldog stands out among other breeds because it looks like a miniature bulldog but has large, expressive bat-like ears that are its trademark feature. However, their popularity isn’t without controversy. “French bulldogs can be a polarizing topic,” veterinarian Dr. Carrie Stefaniak also told the AP.

American Kennel Club, AKC, French Bulldog, Frenchies, popular dog A French BulldogVia Canva Photos

French Bulldogs have been bred to have abnormally large heads, which means that large litters usually need to be delivered by C-section, an expensive procedure that can be dangerous for the mother. They are also prone to multiple health problems, including skin, ear, and eye infections. Their flat face means they often suffer from respiratory problems and heat intolerance.

Frenchies are also more prone to spine deformations such as Intervertebral Disc Disease as they age.

Though they have their controversy, their popularity hasn't slowed down in America one bit. In 2023 and 2024, Frenchies kept their top spot in the AKC's list—and it looks like they'll claim it again this year.

This article originally appeared two years ago. It has been updated.

Education

Social skills expert shares 3 'magic phrases' that make you more likable

Sometimes, we need to overcommunicate how we feel about others.

vanessa van edwards, likability, communications skills, people skills, people laughing, good advice

Vanessa Van Edwards and people at a party.

A familiar misstep people make when trying to be likable is trying to impress others. They want to show they are funny, intelligent, and a great storyteller. They think being the life of the party is the road to likability. However, study after study shows that it’s a lot easier to be likable. All you have to do is show interest in others. To put it simply: If you like people, you will become more likable.

There’s a slight wrinkle in the notion that liking more people makes you more likable. Many people you like aren’t sure that you like them. The psychological phenomenon known as signal amplification bias says it best. We tend to overestimate how clearly we broadcast our feelings and intentions towards others. So, the person we like and who likes us may not know the feeling is mutual.


“We think our signals are obvious,” Vanessa Van Edwards told Steve Bartlett on the Diary of a CEO podcast. “If we like someone or if we’re having a good time, we think, ‘Oh, they for sure know it.’ They don’t.” Van Edwards is a communications expert and the author of Captivate: The Science of Succeeding with People.

To help people clearly communicate their feelings, Van Edwards suggests three “magic phrases” to show you care. Check out the video below.


Phrase 1: ‘I was just thinking of you’

“You think of a lot of people in your life all the time,” she said. “If you are thinking of someone and you can text them: ‘I was just thinking of you, how are you?’ I was just thinking of you, how’d that project go?’ was just thinking of you. It has been a while since we talked.’ You see a movie, you see a documentary, you see a matcha latte, you see a mug, you see a ceramic candle, and you’re like, ‘Ah, this made me think of you,’” Van Edwards said. “My text messages, my conversations, are full of actual moments where I was triggered to think of that person, actually,” she said, noting the importance of being genuine. “If you don’t think of someone, they’re not a person you need to have in your life.”


Phrase 2: ‘You’re always so …’

"So if you're with someone and you're impressed by them or they're interesting or they're funny, say, 'You always make me laugh. You’re always so interesting,’ or ‘You’re always so great in interviews.' Giving them a label that is a positive label is the best gift you can give someone, because it's fighting that signal amplification bias,” she continued.


Phrase 3: ‘Last time we talked, you mentioned …’

“We are so honored when we get brain space—that you remembered and you’re going to bring it up,” she said. “And you specifically bring up something that they lit up with, something they were like, ‘Ah, it was great, it was exciting, it was wonderful.’”


If studies show the more you like other people, the more likable you become, Van Edwards has the next logical step in becoming more likable. She makes it clear that, due to signal amplification bias, many people you like may not even know it. When we employ her three ways to be more likeable, though, we can let people know we like them without making them feel uncomfortable, thus establishing bond to build on.

Internet

Gen Xers and Boomers share ‘grimy’ parts of the 70s they were happy to leave behind

Such a good reminder of the progress we’ve made in the past 50 years.

Times square, 42nd street and 7th ave, new york city, NYC, 1970s

Times Square in 1973 was pretty "sleazy."

When people talk about the world older generations grew up in, it's often looked at through the rose-colored glasses of nostalgia. Life was simpler back then. We didn't have all the trappings of technology or the burdens of busy modern life. Sure, we had to do more things manually, but the world was safer and cleaner and generally better back then, right?

Not so fast. As some of the younger generations have noticed, the 1970s is often spoken about with nostalgic fondness but portrayed differently in entertainment. That observation led someone to ask Gen Xers and Boomers, "Were the 1970s really as grimy and gloomy and sleazy as the movies make it look?" Surprisingly, folks who lived through the '70s took off their rose-colored glasses to remind us all of how far we've actually come in the past 50 years.


While "grimy" and "gloomy" and "sleazy" may be strong terms, they're not entirely inaccurate, according to the older folks who responded to the question. Of course, some places had more problems than others and big cities had it the worst, but some of the "grime" was widespread. Here are the truths behind the film portrayals:

Smog in Los Angeles

While L.A. still struggles with air quality, it has seen a vast, visible improvement since the days of thick, brown smog hovering over the city and people mistaking it for a gas attack.

"I lived in Los Angeles as a kid, and it wasn't unusual to have days we weren't allowed to go outside at school because the smog was so bad it literally hurt to breathe."

"A old joke that probably doesn't make sense nowadays: 'What do you see in California when the smog lifts? UCLA.'"

"We called them Smog alerts. We couldn’t go out for recess on those days."

"The mountains were mythical, growing up in L.A. On the occasional clear day you’d hear people saying, 'Wait, those are there all the time?' Thank goodness for better emissions control."

Air and water pollution in general

The Environmental Protection Agency was begun under President Nixon in 1970, and it would take awhile for the new department to get established and policies to take hold.

"Yes. 60’s and 70’s every major American city had days where there was really low visibility, distant landmarks obscured, brown, white, rusty, hazy cast and layers. Car, truck and bus exhaust pollution. In some areas, strong chemical and odors fr factories and animal processing plants. In the winter you could taste the sulfur in the air from some smaller city power stations burning coal. Flying into some cities was a descent from clean air into a dark brown layer of pollution."

"Bad enough that the EPA was born at that time; Woodsy Owl, the 'Give a Hoot, Don't Pollute' mascot was born; the Crying Indian commercial was first broadcast; the Clean Water Act was amended (originally from 1948 and called Federal Water Pollution Control Act).

We lived near a refinery town in the 60s and 70s. Gawd, I had asthma and was constantly having to go to the hospital, to the point the doctors told my parents to keep me inside. Or course, them being smokers made it pretty much from the frying pan to the fire.

The 70s were the years of introducing environmental awareness to a population that was coughing, hacking and used to brown air."

"That was when people finally said 'Wait, you mean rivers aren't supposed to catch fire when a train passes by and some sparks fly off the rail?' and 'What do you mean they're actually supposed to have flowing water in them, instead of oozing sludge?'"

Littering was commonplace

It might be hard to imagine now, but it was totally normal in certain eras to just throw your trash out the window of your car or leave your bottles or cans wherever you finished them.

1977 TV public service announcement www.youtube.com

"I think everyone kinda forgets how much trash there was. My generation grew up with the crying Indian and 'give a hoot, don't pollute.' Before that, people really did just throw their trash out the car windows. There was a LOT more trash on the roads."

"We used to make a fair bit of money picking up aluminum cans, and smashing them to sell for scrap. Loads of them."

"It was quite common for people to throw trash out of their cars. beer bottles by the side of the road. In the late 1970s, Michigan voted in bottle deposits, and afterwards there was quite a difference in the roadside as you crossed the Ohio border in I-75. With the deposits, there was more incentive to pick them up, too, because each one was worth a dime. Didn't take too many to pay for a $1 movie that had already been in the big theaters for a month or two."

"Recycling was pretty much non-existent. It seemed that people burned trash a lot more commonly, as well."

"There's a scene in Mad Men where they have a picnic and Don casually pitches his beer can into the woods. It used to be like that."

Times Square was NSFW

If people think Times Square is tacky now, with all of its flashy billboards, it's a far cry from the "sleazy" strip it used to be.

Times square, 42nd street and 7th ave, new york city, NYC, 1970s A photo near Times Square from 1973.Dan McCoy/Wikimedia Commons

"That Times Square scene in Taxi Driver was Cinema Verite, it was exactly like that."

"Yeah, I used to have to travel to New York in the late ‘70s. The sleaze factor around Times Square was significant."

"Times Square was full of porn theaters and you didn’t go to what is now the High Line neighborhood unless you wanted hookers and blow."

"First time I went to NYC as a kid in like 1994 I remember a ton of porn theaters. They must have cleaned them all up within a few years, because I never saw them again on later visits."

People smoked everywhere

"Everyone smoked. Everyone and everywhere. I can’t believe we all don’t have lung cancer. Even us nonsmokers."

"Restaurants and Bars were smoky greasy and pretty grimy. It had to be a really nice place to smell fresh. The lighting was terrible. Most places had terrible air circulation. Everywhere reeked of cigarette, pipe and cigar smoke. Food odors. Old grease."

"Grimy? Yes. People smoked in their offices. After hours outside in the unemployment line, get to stand in line an oxygen free smoke filled enclosed sea of humanity with one bathroom to be insulted by cranky civil servants. Seems every building had cigarette and cigar tar wall and ceiling coatings."

Were there a lot of great things about the 1970s? Of course. There's a lot that we can take from every decade that was positive, including the one we are living through now. But this reflection on the less-than-stellar elements of the '70s and the big improvements we've made since then on all of these fronts should give us hope that we are capable of collectively moving in the right direction.