Study support: 8 ways to help your teen find focus

Procrastination is a struggle for anyone tasked with something they’d rather not be doing. Understandably, it’s long been a challenge for teenagers prepping for exams. Add in the constant pull of digital distractions, and without some guidance you’ve got a recipe for minimal prep and lots of last-minute panic.

For our teens, the pressure to perform can feel enormous and procrastination is often masking anxiety. A teenager who appears lazy might actually be feeling overwhelmed. Faced with multiple subjects, assignments and expectations, they freeze. It’s no wonder scrolling is more appealing.

What’s a parent’s role here? It’s tempting to lecture, hover and micromanage, but our best show of support is helping our teens find perspective, balance and practical tools for focus.

These simple strategies can support your teen to stay calm, focused and motivated, no matter their personality or study style.

Studies have shown that even just the presence of a phone is a massive distraction, affecting focus, productivity and general cognitive function - even with all notifications silenced! Encourage your teen to leave their phone in another room while they are studying, or to try a focus app – something like Flow, Forest or a Pomodoro timer. The goal isn’t to ban tech, but to help young people manage it.

Instead of confiscating devices, guide your young person towards self-awareness. Try asking some reflective questions like, “What were you planning to do this morning?” or “What distracted you?” It’s far more empowering for a teen to come to their own conclusion, like deciding for themselves to move their phone out of the room, as opposed to being told what to do.

Some teens study best in quiet spaces. Others find motivation in the buzz of a library or family space. The right environment matters: a tidy desk, comfortable seat, good lighting and minimal distractions can go a long way. If they like background noise, try a calm, lyric-free study playlist.

It's easy for routines to slip during study leave. Late-night Netflix, endless scrolling or hangouts with mates can quickly tip teenagers off balance. Keeping some structure in place really helps. Encourage a bedtime that supports focus for the next day, and getting up at the same time each morning helps too (good luck with that one!). Regular meals, exercise and designated study times all work together to create rhythm and energy. Family connection plays a part too, and you can use time together as a perk - “Let’s watch that next episode tonight once you’ve finished the stats questions.”

A written plan helps reduce overwhelm. Encourage your teen to note what they’ll cover each day, and when they’ll rest. If they’re unsure where to start, work through old exam papers to get familiar with an idea of topics that need a bit more focus.

No one can study well all day, every day. Short, refreshing breaks that aren’t all screen-based make a big difference. A quick walk, shooting some hoops or making a meal in the kitchen is far better than a ‘five-minute scroll’ that turns into an hour. The aim is to rest the brain, not flood it with more noise.

Sometimes the best support is quiet presence. Having a parent around and available for a chat or snack break reminds teens they’re not in this alone. You don’t need to know the subject matter – just showing curiosity about what they’re learning helps them feel seen and supported… “Tell me more about that.”

If your teenager seems stuck or unsure, offer to help them plan the first few steps. A gentle, “Would it help if we worked out a plan together?” is more encouraging than a frustrated “GO AND STUDY!”

Exam season is temporary – but how your teen experiences it can shape how they handle stress down the track. Encourage effort over perfection. Celebrate persistence over performance. When our young people learn to manage digital distractions, plan their time well and give their best, they're developing vital life skills that last far longer than any test result.