Why and How Good Time Management Can Reduce Anxiety in Kids and Teens

Anxiety is a common challenge for kids and teens, often manifesting in the form of worries, overthinking, or even physical symptoms like headaches or stomachaches. While many factors contribute to anxiety, one often overlooked but effective tool for managing it is good time management.

Teaching your child how to manage their time effectively can significantly reduce anxiety by promoting a sense of control, improving focus, and reducing overwhelm.

In this blog post, I’ll explore the connection between time management and anxiety, why it’s important for kids and teens to develop this skill, and practical strategies to help them get started.

The Connection Between Time Management and Anxiety

Kids and teens with anxiety often feel overwhelmed by their responsibilities, whether it’s homework, extracurricular activities, or social expectations. When tasks pile up, they may feel like they don’t have enough time to get everything done, leading to stress and panic.

Good time management can alleviate this anxiety in several ways:

1. Increases predictability: When kids plan their time, they know what to expect and can mentally prepare for tasks. This predictability reduces uncertainty, which is a common trigger for anxiety.
2. Breaks down overwhelm: Large tasks, like studying for a test or completing a project, can feel daunting. Breaking them into smaller, manageable steps through time management makes them feel achievable.
3. Improves focus: When time is allocated for specific activities, kids can concentrate on one thing at a time instead of juggling multiple thoughts or tasks at once.
4. Promotes a sense of control: Feeling in control of their time can empower kids and reduce feelings of helplessness often associated with anxiety.
5. Prepares for the unexpected: A well-managed schedule can include buffer time, which allows kids to handle unexpected changes without panic.

The Role of Parents in Teaching Time Management

Time management isn’t an innate skill—it’s something kids need to learn and practice. As a parent, you play a key role in helping your child develop this life skill. By guiding them through the process and modeling good time management habits, you can set the stage for long-term success.

Here are some principles to keep in mind:

• Start early: Younger kids can begin learning time management with simple tools like visual timers or picture schedules. Teens can progress to using planners or apps.
• Collaborate, don’t dictate: Work with your child to create a schedule that works for them. This fosters ownership and increases the likelihood they’ll stick to it.
• Be patient: Like any skill, time management takes practice. Encourage your child to learn from mistakes rather than getting frustrated when things don’t go perfectly.
• Model healthy habits: Show your child how you manage your time effectively. Share examples of how you prioritize tasks, set goals, and handle unexpected interruptions.

Practical Strategies for Teaching Time Management

Here are some actionable strategies to help your child or teen develop strong time management skills:

Create a weekly schedule

A weekly schedule can help kids see the “big picture” of their time. Use a planner, calendar, or app to map out:

• School hours
• Homework and study time
• Extracurricular activities
• Free time and relaxation
• Family time

Tip: Encourage your child to review the schedule daily and make adjustments as needed. This practice teaches flexibility and helps them anticipate busy days.

Prioritize tasks

Teach your child to identify what’s most important and tackle those tasks first. You can use the Eisenhower Matrix to categorize tasks into four groups:

1. Urgent and important (do these first)
2. Important but not urgent (schedule these)
3. Urgent but not important (delegate if possible)
4. Neither urgent nor important (eliminate or minimize)

For example, studying for a test tomorrow falls into the first category, while brainstorming ideas for a project due next month falls into the second.

Break tasks into manageable steps

Large assignments or goals can feel overwhelming. Help your child break these down into smaller, actionable steps. For instance:

• Goal: Write a book report by Friday.
• Steps:
  • Monday: Read the assigned book.
  • Tuesday: Outline key points.
  • Wednesday: Write the first draft.
  • Thursday: Edit and finalize the report.

This approach not only reduces stress but also builds confidence as your child completes each step.

Set time limits

Time management includes knowing how long tasks should take. Encourage your child to estimate the time needed for each task and set a timer. This prevents perfectionism (a common trait in anxious kids) from stretching tasks out unnecessarily.

For example, if your teen is spending hours rewriting the same paragraph, suggest they limit themselves to 30 minutes before moving on.

Use tools and technology

There are many tools available to help kids and teens manage their time. Consider introducing:

• Planners: A physical planner can help visual learners organize their day.
• Apps: Digital tools like Google Calendar, Todoist, or Trello allow for easy scheduling and reminders.
• Timers: Tools like Pomodoro timers can help kids focus for short bursts with regular breaks in between.

Build in downtime

Downtime is essential for mental health and prevents burnout. Make sure your child’s schedule includes time for relaxation and activities they enjoy, such as reading, playing, or simply hanging out with friends. Balance is key to reducing anxiety.

Encourage reflection

At the end of each week, help your child reflect on what worked and what didn’t. Ask questions like:

• What tasks took longer than expected?
• Were there any surprises or interruptions?
• How did you feel about your workload?

This practice helps kids refine their approach to time management and become more self-aware.

Overcoming Common Challenges

It’s not uncommon for kids and teens with anxiety to struggle with time management initially. Here are some challenges they might face and how you can help:

• Procrastination: Kids often delay tasks because they feel overwhelmed or unsure where to start. Teach them to tackle the easiest step first to build momentum.
• Perfectionism: Anxious kids may spend too much time trying to make everything perfect. Remind them that “done is better than perfect” and encourage good enough work for non-critical tasks.
• Fear of failure: Kids may avoid tasks they feel they can’t do well. Break the task into smaller steps and offer praise for effort, not just outcomes.

Benefits Beyond Anxiety Reduction

The benefits of good time management extend far beyond reducing anxiety. Kids and teens who master this skill are likely to:

• Perform better academically
• Feel more confident in their abilities
• Handle stress and unexpected changes more effectively
• Develop lifelong habits that support success in school, work, and personal life

By investing time in teaching your child this skill, you’re giving them a gift that will serve them well throughout their life.

Final Thoughts from a Child Therapist in Chicago

Helping kids and teens with anxiety develop good time management skills is one of the most impactful steps you can take to support their mental health. By reducing overwhelm, increasing focus, and promoting a sense of control, effective time management can make daily life more manageable—and even enjoyable—for your child.

Start small, be consistent, and celebrate progress along the way. With your guidance and encouragement, your child can build the confidence and skills they need to navigate their responsibilities with less stress and more ease.

Begin Child Therapy in Chicago, Illinois and in Florida for Anxious Kids and Teens!

If your child or teen is struggling with anxiety, there is hope! Anxiety is highly treatable and child therapy for anxiety treatment at Briefly Counseling can help.

Using Solution-Focused Brief Therapy, I help kids and teens reduce their anxiety and build resilience so they can become a happier, more confident version of themselves.

And kids love being able to receive counseling from the comfort and privacy of their own home. Studies have consistently proven that online therapy delivers equal results to in-office counseling.

As an experienced and caring child therapist in Chicago, IL and in FL, I love providing counseling for anxiety. To start your child’s counseling journey, call me at 224-236-2296 or complete my Contact Form to schedule a FREE 20-minute consultation.

Helena Madsen, MA, LCPC is the founder of Briefly Counseling. I specialize in providing online short-term anxiety treatment for kids and teens ages 7 – 18 as well as Christian counseling.

Whether you’re on the North Shore, in Naperville, Chicago, Champaign, Barrington, Libertyville, Glenview, or downstate Illinois, I can help.

And effective 2024, I am now licensed in Florida! For parents in Jacksonville, Pensacola, Destin, Crestview, Coral Gables, Weston, Parkland, Naples, Marco Island, and Pinecrest, I have immediate openings.

Schedule your appointment or consultation today. I look forward to working with your child to quickly and effectively help them in activating their strengths, resources, and resilience, in order to live with confidence and hope.