The Procrastination Predicament
Kai stared at her laptop, the cursor blinking mockingly on the blank document. Her Shakespeare essay was due Friday, and there she was on Wednesday night, still at square one. "I'll just watch one quick video about Romeo and Juliet for inspiration," she thought. Three hours later, Kai found herself deep in a YouTube rabbit hole, watching "10 Ways Shakespearean Insults Apply to Modern Politics." The paper is still a blank canvas.
Sound familiar? We've all been there. Procrastination is the arch-nemesis of productivity. But fear not! Here are ten strategies to help your child kick procrastination to the curb.
Strategies to Combat Procrastination
1. Set Your Own Personal Deadline
Advise your child to set their own deadline before the actual due date. This creates a buffer for unexpected challenges and prevents last-minute panic. Have them mark their personal deadline on a calendar and treat it as the real deal.
2. Find an Accountability Partner
Help your child team up with a classmate or a sibling who can play the role of a "homework buddy." They can work together and check in on each other's progress daily. Having someone to answer to can be a powerful motivator.
3. Work in Phases
Teach your child to break tasks into smaller, more manageable chunks. For example, if they have a long essay to write, help them divide it into phases – research, outline, draft, and revise. They could tackle one phase each day depending on when it’s due, making the overall project less daunting.
4. Learn to Manage Your Anxiety
Often, procrastination is fueled by anxiety about the task at hand. Teach your child relaxation techniques like deep breathing or the 5-4-3-2-1 grounding technique. Start by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It may seem silly at first, but stick with it and see how it works for you!
5. Reward Yourself
Set up rewards for completing tasks. This is especially helpful for children with ADHD, who respond well to reinforcers and immediate gratification. It could be something small like extra screen time or a favorite snack after completing each phase of a project.
6. Reflect on Consequences
Have a gentle conversation about the consequences of not completing tasks. They may benefit from a reminder that procrastination often leads to increased stress, especially as work starts to pile up. Help your child visualize how they will feel if they don't finish their tasks compared to the relief and satisfaction they will experience when they do.
7. Eliminate Distractions
Help your child identify their biggest distractions and find ways to minimize them. This might mean setting up a quiet study space, using website blockers during homework time, or keeping devices in another room.
8. Find Your Peak Productivity Time
Work with your child to create a daily routine. Pay attention to when they seem most alert and focused, and try to schedule important tasks during these peak hours. Some people are morning people and are most productive at dawn, while others are night owls and may choose to do most of their work closer to bedtime. There really is no wrong time. What works for you, works for you!
9. Set a Timer
Have you ever heard of the Pomodoro Technique? Pomodoro technique is a time management strategy where you are encouraged to work for 25 minutes, then take a subsequent 5-minute break. After four "pomodoros," you may take a longer break of 15 to 30 minutes.
10. Seek Professional Help
If procrastination is significantly impacting your child's life, consider working with an Executive Function coach. These professionals can provide personalized strategies to improve time management, organization, and task initiation skills.
Moving Forward
Some children may not completely overcome executive dysfunction, but with these strategies, they will be better equipped to manage the day to day challenges. Start by implementing one or two strategies that resonate with your family's needs, then gradually incorporate others as you and your child become more comfortable with the process.
If you find that procrastination is severely impacting your child’s academic or personal life, it may be time to seek additional support. An executive function coach from HabitCoach can provide personalized guidance and help you develop a tailored plan to combat procrastination effectively.
