What words and images come to your mind when you think of people procrastinating on their school work? Maybe you picture someone scrolling on their phone or playing video games instead of starting homework. Some people assume that academic procrastination comes from laziness or a lack of motivation. But for many kids, the reality of procrastination is a lot more nuanced. While popular media often portrays procrastination as careless disengagement, it often stems from fear: fear of failure, fear of judgment, and ultimately, of not being good enough. On the surface, we might think that students are pushing off or avoiding their work because they don’t care, but frequently it tends to be the opposite. They’re avoiding it because they care deeply and are worried about confirming their worst fears about themselves.

At InStride Health, we talk a lot about the cycle of anxiety and avoidance. When kids (and adults!) are faced with something anxiety-provoking, one of our first human instincts is to avoid it. That avoidance brings about a feeling of relief in the short-term, but in the long-term, it actually does us a huge disservice. Avoidance holds us back from experiencing things that could help us grow and reinforces harmful, limiting beliefs we might hold about ourselves and what we are capable of – beliefs that tell us that we’re not good enough, that we can’t change, and that we don’t deserve success. Every time we avoid, we deny ourselves the opportunity to learn something new about our anxiety and ourselves and to challenge those beliefs. We don’t get the chance to learn that we’re capable of handling difficult situations and that sometimes the thing we were afraid of is not so scary after all. At InStride, we teach young people to break this cycle of avoidance by learning to approach the things that make them anxious – like a challenging assignment, a test, or even opening their laptop – instead of avoiding them. This typically feels really hard at first but has long lasting benefits that generalize to many aspects of a child’s life.

In the case of academic work, we know that the longer we delay getting started on something, the more the pressure and anxiety builds, creating a feedback loop of overwhelm, guilt, and shame. Even when kids know it would be better to tackle their work head-on, breaking free from this pattern of avoidance can feel nearly impossible. But every journey begins with one brave step. Below is a roadmap for helping anyone struggling with academic avoidance start moving toward success. 

• Understand Your Why: Building awareness of your inner narrative is vital in being able to shift it to something more supportive. Reflect on why you procrastinate by asking yourself questions like, “What am I afraid might happen if I start?” and “What emotions does this bring up in me?” Understanding this helps us identify where anxious thinking has gotten us stuck and gives us the opportunity to unhook from negative and unhelpful thinking.  
• Make Room for Uncertainty: Not knowing where to start or worrying about making the “wrong” choice can lead to a feeling of paralysis. For kids with anxiety and OCD, the brain often interprets uncertainty as danger. Learning to tolerate that uncertainty is a powerful step toward managing all of the “what if’s” that come with academic work. 
• Break It Down: Looking at an ever-growing list of assignments can be daunting for anybody! Chunking tasks into smaller, more manageable parts has been shown to build momentum and help people get over the hurdle of getting started. Time is another variable that we can shift to relieve pressure. Start with a 5 minute challenge that builds over time and be sure to follow up on each task with some well-deserved self-praise! 
• Use Proven Tools to Promote Achievement: We can lean on cognitive psychology strategies to hack our brain for success! We know that humans learn best when having fun, so make studying a challenge by playing ‘beat the clock’ games or earning points for completed assignments. The presence of others is also shown to boost motivation, so grab a friend or parent for a work session for some extra accountability. 
• Incorporate Short-Term Reinforcers: While the promise of a good grade or an incredible career is enticing, when rewards feel too far away they lose their motivational power. The brain responds well to frequent rewards with things you find reinforcing, whether that’s time with friends, a favorite snack, or simply a short break! 
• Practice Self-Compassion : Lastly, we know that procrastination can bring with it a myriad of tough feelings. You can combat this by speaking to yourself with kindness instead of self-criticism. Showing up and getting started is the hardest part, and it’s helpful to acknowledge your effort alongside the outcome. 

Remember, breaking the cycle of procrastination is about fostering a new relationship with fear. When kids learn to take small, value-driven steps – even when anxious – they start to get their work done and build lasting confidence and resilience.