A three part series to shift your teens perspective
As a parent, it’s natural to worry about the immense pressure your teen faces in high school. From managing a heavy workload to preparing for college, the stress can feel overwhelming for both teens and their families. However, there are proven strategies that can help alleviate academic pressure and equip your teen with the tools they need to thrive—both inside and outside the classroom. And… if you have a dog in the household, this can help to jumpstart the process. Dogs can change the way you see the world.
Part 1
Create a Structured Environment
Dogs thrive on routine. In fact it is how they make predictions about the world around them. With structure there is a framework that makes it easy to know what one needs to do and helps to eliminate the “squirrel effect”. Teens often feel overwhelmed because they lack a clear system for managing their time, assignments, and responsibilities. This leads to procrastination, anxiety, and, eventually, burnout. However, with a solid structure in place, they can approach their academic work with more focus, confidence, and efficiency.
Why Structure Matters
Academic success isn't just about intelligence—it's about habits. Teens who develop strong organizational habits are more likely to stay on top of their workload, meet deadlines, and reduce the sense of chaos that often comes with high school. A structured environment fosters:
Accountability: Teens are more likely to stay on track when their tasks are laid out clearly.
Reduced Decision Fatigue: Structure eliminates the overwhelming decisions of "what to do next," enabling them to focus on execution.
Improved Time Management: Breaking tasks into smaller, manageable chunks helps teens avoid last-minute cramming or rushing.
Strategies for Creating Structure
Use Time-Blocking: Encourage your teen to break down their day into chunks of focused work time, followed by short breaks. Time-blocking can prevent procrastination and allow for deep, uninterrupted work.
Incorporate To-Do Lists or Planners: A good to-do list or academic planner is invaluable for keeping track of assignments, tests, and deadlines. Tools like Todoist or Google Calendar can help with organizing tasks digitally.
Designate Study Spaces: Create a consistent study area free from distractions. This can be a designated desk or quiet room where your teen can focus without interruptions.
Track and Review Progress: At the end of each week, review what your teen has accomplished. Tracking progress not only boosts motivation but also helps them reflect on areas where they might need more structure.
By creating this structure, you’re teaching your teen valuable time management skills that will not only help them succeed academically but also reduce their stress levels.
Encourage Regular Breaks and Physical Activity
Most problematic behaviors in dogs occur when they do not receive the right amount of physical activity and a break from their routine. Humans are no different.
When teens feel the pressure to succeed academically, they often fall into the trap of studying for hours on end without taking breaks. However, research shows that long periods of uninterrupted study can lead to mental fatigue and lower productivity. One of the most effective strategies to manage academic stress is encouraging your teen to take regular breaks, particularly with physical activities like walking or stretching.
The Science Behind Breaks
Breaks help the brain process information more effectively. Studies show that our brains are wired for short bursts of focused attention. After about 90 minutes, productivity drops, and the brain needs time to reset. Regular breaks:
Improve Focus: Short breaks help restore energy, preventing burnout and allowing the brain to consolidate information more efficiently.
Reduce Stress: Physical activity—whether it’s a quick walk, stretching, or even playing with a dog—reduces cortisol levels (the stress hormone) and increases endorphins, leading to a calmer state of mind.
Boost Creativity: Sometimes stepping away from a challenging problem allows your teen to return with fresh insights.
Strategies for Effective Breaks
The Pomodoro Technique: Encourage your teen to try the Pomodoro Technique, where they study for 25 minutes and take a 5-minute break. After four sessions, they can take a longer break. This technique maximizes focus and prevents burnout.
Incorporate Physical Movement: Physical activity can be as simple as a 10-minute walk or stretching routine. For dog owners, taking the dog for a quick walk during study breaks can be both mentally refreshing and physically energizing.
Mindfulness During Breaks: Consider introducing mindfulness exercises or short meditation sessions during breaks. Apps like Headspace or Calm offer quick 5-10 minute meditations designed for stress relief and focus.
Take the family dog for a walk and get the stress reducing benefits of exercise and time spent helping it as well.
Regular, scheduled breaks are a simple but powerful way to improve focus, reduce academic stress, and recharge the mind.
Teach Stress-Management Techniques
Research shows dogs have a HUGE impact on stress levels. Caring for the family dog and spending time with them can make a dramatic difference. Stress is inevitable in a high schooler's life, but equipping your teen with effective stress-management techniques can significantly reduce its negative impact on their well-being. Stress is often exacerbated by poor coping mechanisms, such as procrastination or avoidance. By teaching your teen healthy, proactive ways to manage stress, they’ll feel more in control of their academic workload and personal life.
Why Stress-Management Matters
Stress management is more than just calming down—it's about building resilience. Teens who learn how to manage their stress effectively are better equipped to handle challenges not just in school, but in life. Developing these skills can:
Improve Emotional Regulation: Stress management helps teens stay calm under pressure, preventing emotional outbursts or panic.
Enhance Focus and Productivity: Teens who manage stress well are more likely to maintain focus, complete tasks efficiently, and avoid burnout.
Boost Confidence: By handling stress effectively, teens build confidence in their ability to face challenges head-on.
Stress-Management Techniques
Deep Breathing Exercises: Teaching teens simple breathing exercises, such as the 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds), can help them calm down quickly when feeling overwhelmed.
Journaling: Encourage your teen to journal their thoughts and feelings. Writing down what’s causing stress helps them process emotions and find solutions.
Yoga or Stretching: Yoga and stretching exercises can help release tension from the body, providing both mental and physical relaxation. Even a quick 10-minute routine can make a big difference in mood and focus.
Mindfulness Practices: Mindfulness meditation or mindful breathing helps teens become more aware of their thoughts and emotions, making it easier to manage stressful situations in the moment. Apps like Smiling Mind and Insight Timer offer guided meditations specifically for teens.
The BOLO Project: A Comprehensive Solution
For parents looking for a program that integrates these proven strategies in a structured, supportive environment, The BOLO Project is an excellent choice. This dog-centric program provides teens with hands-on experiences that combine leadership development, stress management, and emotional resilience, all while fostering a meaningful connection with dogs.
Through its structured approach, The BOLO Project teaches teens:
Effective time management and study habits, reducing the overwhelm that comes with academic pressure.
The importance of physical activity and breaks, using the therapeutic power of the dog-human bond to lower stress levels.
Stress-management techniques like mindfulness, goal-setting, and leadership skills to help teens feel more confident and in control.
By participating in The BOLO Project, teens not only gain the tools to thrive academically but also develop lifelong skills that will help them succeed in all areas of life.
Learn more about The BOLO Project and upcoming events for teens at www.theboloproject.org
Stay tuned for Part 2 of this series, where we’ll dive deeper into more strategies for helping your teen manage academic stress effectively!
Comments