OVERCOMING MOTIVATION CHALLENGS AND BEATING PROCRASTINATION

 Keeping up motivation for schoolwork can be a challenge in the best of times. When a student is struggling in school or facing hardships, sparking inspiration and curiosity can be more difficult - and more important - than ever.

 Although anyone can feel unmotivated, young people are often still learning the habits, thought processes, and go-to sources of support that will assist them in overcoming motivation challenges and beating procrastination on their own. Here are several tips from teachers and tutors to help students grow as self-motivated, independent learners.

Start with the basics

If there were a free and safe “magic pill” that boosted alertness, mood, and motivation,  but took eight hours to work, would you be interested? This magic pill is sleep, and most of us know the benefits, in theory. Sleep, good nutrition, and regular physical activity recharge the chemical processes that boost emotional regulation, focus, and positive moods. To give ourselves the best chance of feeling motivated, it’s a good idea to start with the basics.

Still, as the tradition of breaking New Year’s resolutions shows, many people struggle with putting knowledge into action. “Knowledge is not half the battle,” says Dr. Laurie Santos, psychology professor at Yale, in her popular class, The Science of Well-Being. Dr. Santos describes our mistaken beliefs about what will make us feel better --- say, for example, staying up all night to cram instead of getting eight hours of quality rest --- as “cognitive illusions.” Similar to optical illusions that fool the eye even after we’re shown the trick, cognitive illusions “feel” right to our brains. It takes deliberate practice to counteract these old mental muscle memories.

 The good news is there are many ways to start rewiring our brains for new habits. These include practices like goal setting paired with practical planning; actively reflecting on our efforts through discussions or journaling; and taking small steps that build successes over time.

 Adults might coach students through strategies to find the combination that works best; model self-care; emphasize healthy priorities; and share relatable struggles. Insisting on regular, planned breaks also helps with recharging willpower and setting proper priorities. Any conversations about grades should include the importance of health and well-being first. 

Procrastination isn’t about “laziness”

When procrastination seems to be the problem, a good starting point is to take a problem-solving attitude. Let’s face it: sometimes things don’t go the way we planned, something gets in the way, or there are things we could do better. Feelings of guilt and self-blame can compound the problem. A growth mindset can help students bounce back faster from mistakes. Focusing on treating setbacks as obstacles and troubleshooting through them puts behaviors in perspective and makes them more manageable.

It’s not just about willing oneself to do better, however. The root of chronic procrastination has more to do with emotional regulation than productivity tips, suggest the experts in, "Why You Procrastinate (It Has Nothing to Do With Self-Control).” Students can learn healthy ways to handle negative emotions that may surround a task. Since our brains are wired to do anything to immediately stop stress, avoidance can become a default strategy for dealing with anxiety. Adults may, therefore, coach students through breaking the cycle. Encouraging students to take one small step at a time and notice the good feeling of getting something done, will gradually rewire short-term rewards from avoidance to experiences of success. It can also help to seek some enjoyable part of the task at hand. If you’ve ever had a teacher or a tutor who makes class more fun, you know how important this is in shaping lifelong motivation for learning.

Then again, whether a subject is a favorite or not, if the task is large, vague, or it’s unclear where to start, motivation can plummet! This is especially common for large projects and long-term study plans but can also arise if a new topic is confusing, a teacher’s style doesn’t mesh with the student’s, assignments are in a new format (such as group work or online learning), or a student is hesitant to ask for clarification or accommodations. Adults can support students by providing clarity on the directions and criteria; breaking down a task into manageable steps; providing a starting point; and guiding through templates or preparing scripts for self-advocacy. 

Create an upward spiral

Prompting motivation can feel like a daunting task, but remember that each small step makes it easier to take the next step, and the next. Self-care, healthy coping strategies, small successes, and other positive experiences build on one another --- an intuitive idea supported by multiple psychology studies. To get started, you don’t have to do everything. Do one small thing. Make it so small, it would be silly not to do it, like taking three deep breaths or thinking of one good thing that’s happened lately. When it comes to homework, it might be beneficial to simply open the assignment; read for one minute; complete just one problem; or write the first thing that pops into your head for one minute. 

Knowing this, adults can coach students toward small wins that build momentum. Dedicate time to talking about what went right rather than just what went wrong. Help students identify and leverage their strengths. And don’t forget snacks, stretching, outside time, energetic music, doodling, and other brain breaks offer positive steps to get back on track.

Connect with the bigger picture

One of the most important lessons students can learn is how to connect today’s schoolwork with their own long-term goals. Dr. Peggy Dawson and Dr. Richard Guare of the Smart But Scattered Kids series provide practical steps based on this philosophy in their resources and books. These have become the gold standard for executive skills coaching. Encourage students to dream, and follow up with opportunities to make meaningful choices, shape plans, and tackle challenges. As students pursue their favorite interests, they develop strategies that help see them through less favored tasks --- and vice versa. Adults play a role in making those connections and applications clear until students can make them on their own.

Sometimes, students don’t feel motivated by grades, so simple incentive systems might bridge the gap. What can help get through today? This week? The end of this semester? Incentive systems are rarely perfect on the first try, advises Dr. Dawson in Homework: Problems and Solutions. Students should be as involved as possible in figuring out what motivates them and take an active role in goal-setting and achievement.

Find support

Motivation and procrastination are big topics, and while this general advice offers a place to start, what works for one person or situation may not work for another. It also might be difficult for a parent or guardian to assist as much as they’d like. An executive skills coach can provide personalized guidance on motivation for learning and accountability in overcoming procrastination. Teachers or counselors who have a strong relationship with a student may be able to fill this role, too. A trusted adult outside of the home is well-situated for helping students develop more independent motivation.

 Of course, if motivation problems are seriously affecting health or relationships, be sure to seek the advice of a doctor or professional therapist.For more about executive skills coaching or to be paired with a tutor, contact us for a consultation.