How your teenager can manage distractions

It’s completely normal for teens to get distracted from study from time to time, especially during stressful exam periods or when they’re struggling to understand the work. Plus, the transition to digital school work and having the internet right at our fingertips means that it’s never been easier to be distracted.

Avoiding doing work or study is a really common response to feeling overwhelmed and stressed, but while leaning into a bit of self-care to get through high-stress study periods is one thing, you don't want your teen perfecting the art of procrastination because it’ll come back to bite them during exam time.

If your teenager is struggling to balance study with school work, social media and other daily distractions, there are ways you can help them help themselves.

Set time aside for fun
After spending hours studying and working, it's to be expected that your teen might be feeling exhausted or stressed. While they may already have a study plan, encourage them to have a fun plan, too. If they have a specific time set aside for relaxing, social media or gaming, they’ll have less desire to distract themselves while working.

Take regular minibreaks
Suggest that they work in chunks of time – say, 20 minutes – then take a few minutes to get a drink, stretch and walk around. This will keep up their energy, maintain their concentration and make study feel more manageable. You might keep an eye on how they’re going by having a cup of tea and a quick chat with them during one of these scheduled mini-breaks.

Block screen alerts
If they're working on a tablet or computer that is linked to their messages or social media, encourage them to block the alerts. When they're concentrating, a message alert pinging up will distract them and break their train of thought. In their non-study time, they can go for it and catch up on social media.

Agree on 'phone free' zones
Have a conversation about areas of the house that can become temporary phone-free zones, such as where they study and where everyone eats together. Encourage the whole family to play a role in making it happen.

Create a space they can concentrate in
This is especially important if your teen has to study in a common area with plenty of distractions, like the living room or kitchen. Being around a lot of noise and activity can significantly disrupt their study routine. Creating a space that is primarily dedicated to their study hours (if possible) will help them to focus and concentrate.

If you’re unable to create a dedicated space, try to create a quiet environment where they're studying. Keep the TV turned down or off and avoid having lengthy conversations around them. If you have other kids, ask them to keep the noise down, so their sibling doesn't get distracted. Some people work best with silence, others with a hum of background noise or music. See what works for them.

Minimise interruptions
While they're studying, don't let anyone disturb them; leave it until they’re having a break. Did you know that it takes most people around 20 minutes to get back on track with study after an interruption?

Monitor their sleep
Lack of sleep makes you lose focus, so it's easier to procrastinate or get distracted when you’re tired. Here's how you can help them get better sleep. On the flipside, if your teen is studying from home, there may be a temptation to hit snooze on the alarm and lay around all day. Explain to them the importance of maintaining a routine at a time like this, including when they wake up and go to bed. They can learn more sleep routine tips here.

Eat healthy, regular meals and snacks
Being hungry causes energy levels to drop and makes it hard to concentrate, so encourage your teen to eat proper meals and healthy energy snacks such as nuts. Help them out by using these handy tips when cooking them food. Sharing a meal with your teen is a good chance to check in on how their study is going. Even a break for a quick lunch before heading back to the books gives you a chance to ask how they’re feeling and support their wellbeing.

Cut the caffeine
Encourage them to drink lots of tap water; being hydrated will help them concentrate. Long days at the desk may make them keen for coffee (and lots of it!). Remind them that too much of a good thing can be bad, and suggest alternatives: Herbal teas are an excellent calming substitute.

Exams, expectations and study loads can lead to your teenager being stressed and easily distracted. Trying even a few of these tips can help you support them to manage teenage distractions, keep calm during exam periods and study more efficiently, which reduces their overall stress and improves their wellbeing. If your teen has ADHD, it’s likely that many of these traditional distraction management methods won’t be as effective for them. Read more on how to support teens with ADHD.

Did you find what you needed?

• Yes - Take the quiz to see if you have the same expectations as your child
• No - Check out our 7 tips for helping your teenager manage exam stress
• I need to know more - Read our fact sheet about exam stress

How to Have a Great Relationship with Your Teacher by Dr Justin Coulson

By the time your child graduates high school, they will have spent about 17, 640 hours at school. That’s a lot of hours. In fact, on a typical school day, our kids spend 2-3 times as many hours with their school teacher than they spend with us, their parents and caregivers.

Our teachers work hard. On average, Australian teachers work 45 hours a week, with many even working on weekends to keep up with the workload. Yet 71% of teachers feel as though their work is unappreciated, and that their profession is not respected. I don’t know about you, but anyone who spends twice as much time with my kids as I do on a regular basis deserves to feel all the appreciation in the world. And while buying a #1 Teacher mug or a box of chocolates as a gift on World Teachers Day certainly helps, there are things we can do all year round to have a great relationship with our kids’ teachers, and help them to feel supported and appreciated:

Communication

Having open and frequent communication with the teachers goes a long way towards establishing a supportive relationship. This includes taking a proactive approach at the start of the year, where you should share with the teachers any relevant information that may affect your child’s performance or behaviour at school. This includes medical conditions, learning difficulties, and even special interests. Then throughout the school year, keep the teacher updated about any changes in your family’s or your child’s circumstances. Communication can occur through emails or phone calls on an as-needed basis, but also make sure to attend parent-teacher conferences, school events, and any other meetings organized by the school. Frequent contact fosters open communication. Finally, if your child is facing any academic or behavioural challenges, collaborate with the teacher to address any difficulties and identify strategies that you can employ together to support your child’s learning.

Involvement

Show interest in your child’s education by asking them about their day and experiences in class. When you demonstrate an interest in their education, it sends a positive message. If you can, make time to get involved in the school community. Volunteer in your child’s classroom as a parent helper, participate in school events, or join the parent council. Getting involved both supports your child’s education and eases the burden on your child’s teachers. Finally, support classroom rules and expectations. Don’t undermine your child’s teachers by disrespecting them at home. Encourage your child to take responsibility in the learning process, and follow the guidelines set by their teachers.

Respect

I wish this didn’t need to be said, but sadly it does: Don’t verbally threaten, intimidate, or get physical-ly aggressive with your kids’ teachers. It’s never ok. Respect goes beyond that though. Treat teachers with kindness and appreciation for their work. Take time to acknowledge and appreciate their efforts and dedication. Be grateful for the time they invest into your children. Make sure you see your child’s teacher as a whole person (hopefully as an adult you no longer believe that teachers sleep at the school!), with responsibilities and interests beyond teaching. Avoid contacting them outside of school hours and be patient in awaiting their responses.

Teachers do one of the most important jobs in our society. They are shaping the next generation of leaders, thinkers, caregivers. Let’s do what we can to thank them for everything they do for our kids.