Try These 8 Things with Your Procrastinating Teen
Does this sound familiar? You walk into your teen's room, only to find them staring blankly at a pile of books, seemingly lost in a sea of assignments. Or maybe you find them scrolling on their phone, playing online games, and watching videos. You gently prompt them to get started and they say confidently “5 more minutes and then I’ll do it”. Spoiler alert: they will not do it. Because this, my friends, is procrastination.
Signs of Procrastination in Teens:
Last-Minute Rush: Your teen consistently waits until the last minute to complete assignments or study for exams.
Avoidance: They actively avoid tasks they find challenging or anxiety-inducing.
Excuse-Making: Your teen may come up with various excuses for not starting a task, such as feeling too tired or having too many other commitments.
Poor Time Management: Difficulty in estimating how much time tasks require
We have all had it- that constant battle between the desire to get things done and the temptation of doing literally ANYTHING else but the task at hand. It can be a major source of conflict and stress not just for teens but for their families.
But why are teens doing this?
In general terms, the teenage brain is still developing, and the prefrontal cortex, responsible for decision-making and impulse control, is not fully mature. This can contribute to a teen's tendency to prioritize short-term rewards (like scrolling through social media) over long-term goals (completing homework).
More specifically, procrastination often stems from a combination of factors, including:
Fear of failure
Lack of motivation
Lack of comprehension
Desire to rebel against perceived pressure
Recognizing which of these are the causes for your teen’s to-do list avoidance can empower them (and you) to address the issue more effectively.
Let’s get into some practical strategies to help your teen improve their academic performance and self-esteem and decrease family frustration!
Strategy 1: Break It Down
One of the most common reasons teens procrastinate is feeling overwhelmed by the size of a task. Breaking down larger assignments into smaller, more manageable chunks can make the workload seem less daunting. Encourage your teen to create a step-by-step plan, tackling each component one at a time. This not only eases the sense of overwhelm but also provides a sense of accomplishment after completing each step.
Strategy 2: Set Realistic Goals
Teens often fall into the trap of setting overly ambitious goals, leading to procrastination when faced with the enormity of the task. Help your teen set realistic and achievable goals by having them talk through the timeline and specifics of what is required of them to get it all done. For example: Instead of a vague task like "study for a test," suggest something more concrete like "review the first three chapters for 30 minutes."
Help them determine if their goal is “doable” given their abilities, resources, and other time commitments. Then, assist them in mapping out exactly how they are going to get to their end goal.
It can be helpful to have your teen establish deadlines for their assignments or projects. Creating a sense of urgency can help stave off procrastination (as long as they are equipped with coping skills to manage stress and anxiety) and can provide a sense of structure and accountability.
Strategy 3: Create a Productive Environment
The work environment plays a significant role in productivity. Encourage your teen to create a dedicated and organized study space, free from distractions. This can include turning off notifications on their phone, finding a comfortable chair, and ensuring all necessary materials are readily available.
Strategy 4: Use Time Management Techniques
Partner with your teen to create a daily or weekly schedule that includes dedicated time for homework, chores, and leisure activities. Consistency can help establish a routine that minimizes procrastination.
Teach your teen effective time management techniques, such as the Pomodoro Technique. This involves breaking work into intervals, typically 25 minutes of focused work followed by a short break. Breaks are crucial for maintaining focus and this structured approach can enhance concentration and prevent burnout.
Strategy 5: Find Intrinsic Motivation
Help your teen connect the task to their personal values, goals, or interests. When teens understand the relevance and significance of a task, they are more likely to engage with it, reducing the temptation to procrastinate (Also Known As: A means to an end).
For example, they may not want to do their math homework, but they do want to graduate and go to the college of their choice. If you can connect how completing math homework will contribute to them achieving a “good” grade in the class, which will allow them to graduate and increase their opportunity of getting into the college they want, suddenly the math homework doesn't seem as pointless or burdensome (Disclaimer: they won't start liking math, but they will see it as a necessary stepping stone to something they want).
Strategy 6: Encourage Self-Compassion
Perfectionism often contributes to procrastination- there is a real fear (whether they are aware of it or not) for teens to not meet their own high standards. It can go a long way for the adults in their life to emphasize that mistakes are a natural part of the learning process and that progress and effort are more important than perfection. By praising effort, persistence, and the process of learning rather than focusing solely on grades you can reduce their fear of failure and increase their motivation to start tasks.
If teens know they have room to “mess up” or fall a little short of the desired goal, they will adopt a healthier attitude towards tasks which will decrease the anxiety that leads to their avoidance and procrastination.
Strategy 7: Seek Support
Procrastination can sometimes be a sign of deeper struggles, such as difficulty understanding the material or overwhelming stress. Encourage your teen to seek support from teachers, peers, or even a tutor.
If it’s not about the comprehension, but more about their mindset and heightened emotions then working with your teen’s school counselor or seeking the help of a therapist who specializes in working with adolescents could be a game changer!
Maintaining open communication with your teen about their workload, challenges, and feelings of pressure can alleviate stress and reduce the urge to procrastinate.
Strategy 8: Celebrate Achievements
Celebrate both small and big accomplishments. Acknowledging and celebrating progress reinforces positive behavior, creating a sense of pride and motivation to continue working efficiently. Whether it's completing a challenging assignment or meeting a self-imposed deadline, celebrating achievements boosts your teen's confidence and minimizes procrastination tendencies.
Feel free to even offer incentives for completing tasks on time, such as additional screen time, a special treat, or a small outing.
Conclusion: Empowering Teens to Conquer Procrastination
Procrastination is common, but that doesnt mean it should be overlooked. By breaking tasks into manageable steps, setting realistic goals, creating a conducive work environment, fostering intrinsic motivation, and providing support, your teen can navigate the demands of adolescence and overcome their procrastinating tendencies.
Remember, this journey is a gradual process, and offering continuous support and encouragement is key. Your teen is building skills that will benefit them well beyond their teenage years. It’s not about perfection, but progress (this applies to you parents as well). Every step forward counts!
