26 Jun How to Help Your Teen Build a Study Routine That Sticks
As therapists who work closely with teens and families, we’ve seen firsthand how much pressure middle and high school students are under—especially when it comes to schoolwork. Between juggling classes, sports, social lives, and digital distractions, it’s no wonder so many teens feel overwhelmed and struggle to stay on top of their responsibilities.
The good news? Executive functioning skills—like planning, prioritizing, and managing distractions—can be taught. And when teens learn how to create a study routine that actually works for them, everything starts to feel more manageable.
1. Start with Planning (Not Just the Homework List)
Many teens sit down to study without a game plan—and end up either bouncing between tasks or staring blankly at the wall.
Help your teen build a habit of mapping out their week ahead of time. A simple visual planner or calendar (digital or paper) can go a long way. Encourage them to block out not only assignments and tests, but also downtime, extracurriculars, and even breaks.
Executive functioning is like a muscle—the more they practice planning, the easier it gets. Consistency over perfection.
2. Teach the Art of Prioritizing
Not all tasks are created equal. One of the biggest pitfalls we see? Teens spending hours on something that’s due next week… while ignoring the project that’s due tomorrow.
Sit down together and talk through what’s urgent vs. what’s important. Use simple tools like color-coding, numbering tasks, or using the Eisenhower Box (urgent/important matrix) to help them see where their energy should go first.
Many teens avoid difficult or boring tasks—not because they’re lazy, but because they feel overwhelmed. Breaking things down into bite-sized chunks helps reduce that mental overload.
3. Set Up a Distraction-Free Zone (As Much As Possible)
Let’s face it: phones, apps, and group chats are powerful distractions. But telling your teen to “just focus” usually doesn’t cut it.
Instead, collaborate on creating a space that sets them up for success:
- Put phones in another room or on Do Not Disturb
- Use noise-canceling headphones or background music if it helps
- Try the Pomodoro technique (25-minute focus / 5-minute break)
Framing this as an experiment—not a punishment—can reduce resistance. Ask, “What do you think might help your brain stay focused?” and let them have input.
4. Normalize the Struggle
If your teen is struggling to manage their time, forgets assignments, or procrastinates until the last minute—they’re not alone. These are all signs that their executive functioning skills are still developing.
At our practice, we work with teens to build these skills in a supportive, judgment-free environment. Our Executive Functioning Skills Groups (starting later this summer!) are designed to help middle and high school students learn practical tools for planning, organizing, and staying focused—while connecting with peers going through the same thing. Learn more here.
We also have a group for parents if you would like more support with helping your student thrive. Learn more about the Executive Functioning Skills Group for parents here.
