Hey! Guess what? Your kid isn't lazy.

But their brain is reallllly full 🧠

And it's probably causing them to procrastinate.

A lot... 🥲😅

When teens are overstimulated - which is most of the time these days - the brain's ability to start tasks shuts down. Completely.

That's why they can stand in the kitchen and somehow not see the dirty dish sitting two feet away. Why brushing their teeth requires three reminders 😆 And why they look like this when they finally sit down to do homework:

And it's rarely one thing that gets them overstimulated. It's the accumulation of everything.

A full day of school. Social dynamics they're navigating. The group chat blowing up. Getting 3 lectures from mom and dad the moment they walk through the door *cough cough*

Before they start their homework at night, their tank is on empty 🪫

Our brains don't sort tasks by size when they're overwhelmed. Everything feels equally hard.

The dishes and the English paper feel like the same mountain.
So the brain does what overwhelmed brains do..

It picks none of them 🤣

That's biology doing exactly what biology does. Especially teen biology!

I was the ultimate procrastinator in high school and when my dopamine levels are tapped out, I'm even better than what I was before 😂👑

I'll procrastinate sending a text that says "Sounds good" because I just don't have the mental bandwidth to type that much 😂 I'm sure you can relate.

With that said, I've gotten better. I've learned two rules that combat my procrastination and help me and my ADHD brain run a super awesome company while almost balancing friendships, family, fitness, and my faith.

Two Rules. Two Minutes Each. 🕐

We talk about these two rules constantly at UUC because they work for almost everything kids procrastinate on.. from the clothes on their floor to the test they haven't studied for yet. Here they are!

Rule #1: If it takes less than 2 minutes, do it now.

This one sounds too simple.. and that's exactly why it works 😆

So much of what piles up in your kid's world isn't actually hard.

• Bringing a glass downstairs.
• Writing tomorrow's to-do list.
• Sending a one-line reply.
• Putting their shoes away.

These tasks get skipped not because they're difficult, but because the overwhelmed brain treats everything as one giant, undifferentiated pile. And a giant pile is paralyzing. It may literally be a giant pile like mine...

The rule cuts through that paralysis: anything under 2 minutes gets done immediately. Before it joins the pile.

You can make this a game at home! When you catch yourself doing a 2-minute task, say it out loud. Set a timer for 2 minutes and see how many '2-minute tasks' you can get done.

If anything, just model it for them! "This'll take me 2 minutes so I'm doing it now." They'll pick it up quicker than you might think 🤩

Rule #2: If the task is big, commit to 2 minutes.

When they're avoiding something important, the problem usually isn't the task itself - it's how enormous the whole thing feels from a distance.

A different perspective that helped me with procrastination..

Your kid isn't procrastinating the task as much as they're procrastinating the emotions the task gives them. The stress, anxiety, nerves, guilt, and lack of confidence.

So if we help them shrink the emotions, they'll inevitably shrink the task as well. That's the goal ✨ Because the smaller the task, the smaller the likelihood they'll procrastinate and escape the task.

So how do we do that?

Find level 1.

It's exactly what it sounds like.

What's the absolute smallest version of this task that you can do right now? What could you do in the next 2 minutes that counts as progress?

For the English paper, maybe that's just opening a blank doc and typing the title. For the math homework, maybe it's just reading the first problem or heck - getting the assignment pulled up on their computer. For the project they've been avoiding for a week, maybe it's just finding the rubric 😅

Two minutes. That's the whole commitment.

And what happens next is pretty predictable.. the brain relaxes once it's in motion. The overwhelm fades. And they keep going because starting was by far the hardest part.

That's the power of momentum!

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So what does this actually sound like at home? 🏠

Here are a few phrases you can steal and use with your kid(s) this week.. 🥷

For the small stuff (Rule #1):

• "Hey, that's a 2-minute task. Do it now before it joins the pile."
• "Set a timer. See how many 2-minute things you can knock out before it goes off."

For the big stuff (Rule #2):

• "What's level one of that? What's the 2-minute version?"
• "I'm not asking you to finish it. I'm just asking you to open it."
• "What's one thing you can do in the next 2 minutes that counts as progress?"

The goal with these is to simply help them hear a different question than the one their overwhelmed brain is asking.

Their brain is asking "how do I do ALL of this?" You're helping them ask "what's just the next tiny thing?"

That shift is sooo important!! 💙

A few things to keep in mind when you use these..

Say them calmly. A regulated parent helps regulate a dysregulated kid. If the scripts come out frustrated, they won't land the same way.

Don't hover. Drop the question, then give them space. You planted the seed. No step back and let it grow.

And if they push back? That's okay.. it doesn't mean you failed.

Just say "I hear you. Two minutes. That's all I'm asking." Then walk away. You'd be surprised how often they start anyway 😄

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I hope you find something helpful here! Don't procrastinate on applying these tools...

Let's crush it this month.

-Coach Will 👊

P.S. Whenever you're ready, there are 3 ways I can help you and your fam!

#1: Looking for someone other than you to plant these seeds? Unstoppable U Coaching helps kids ages 12and up with motivation, confidence and time management! >>> Click here to apply to work with my amazing team!​

#2: Have you listened to my Podcast for Kids? Come check out my latest episodes on Spotify and Apple Podcasts! I break down everything I wish I knew when I was a kid… perfect to throw on when you’re with you’re in the car or chilling at home! Leave a review if you don’t hate it!

#3: Follow me on Instagram, YouTube, and LinkedIn for more tips, tools and techniques to help your child succeed.