Understanding Energy Management vs. Time Management

Emily Heird explains that time management is about organizing hours, while energy management is about maximizing capacity within those hours. Many attorneys have strong time management skills but still underperform because their energy is depleted.

Unlike productivity machines, attorneys are human beings with physical, emotional, cognitive, and spiritual energy needs. Energy management means working with human biology, not against it. Just as athletes strategically plan rest and recovery to sustain peak performance, lawyers must learn to do the same to maintain focus and decision-making power throughout demanding workdays.

Why Rest and Sleep Are Non-Negotiable

Sleep, Heird emphasizes, is the foundation of all mental, physical, and cognitive health. Attorneys who neglect rest function as though they are impaired by alcohol. To optimize sleep, she recommends:

• Keeping a consistent bedtime and wake time, even on weekends.
• Creating a bedtime routine that signals the brain to wind down.
• Avoiding legal work or emails in bed, which trains the brain to associate the bedroom with stress instead of rest.
• Maintaining a cool, dark sleep environment—around 65 degrees.

She cautions against the “I’ll sleep when I’m dead” mindset. The lawyers who understand that sleep is their superpower are the ones who perform sustainably at high levels.

Structuring the Workday for Peak Focus and Recovery

Attorneys’ attention spans work in cycles, much like athletes’ bursts of play. Heird recommends structuring work in focused intervals—around 90 minutes of deep, uninterrupted work—followed by short breaks.

During breaks, avoid screens. Instead, take a walk, stretch, get sunlight, or expand your gaze to recharge attention. For those who struggle to begin, she suggests starting small—20 minutes of focus followed by 5 minutes of rest—and building up over time.

She also points out the natural energy dip between 2:00 and 3:00 PM. Rather than forcing intense work, lawyers should schedule administrative tasks, client calls, or billing during that time to align work with natural energy rhythms.

Fueling the Body and Brain Through Nutrition

Nutrition directly affects cognitive performance. Heird notes that many attorneys rely on caffeine and sugary snacks for quick boosts, creating false energy cycles. Instead, she advises:

• Eating protein and fiber at every meal.
• Avoiding skipped meals.
• Keeping healthy, high-protein snacks on hand when on the go.
• Consuming caffeine strategically—about an hour after waking and not after 3:00 PM.

Even mild dehydration can impair cognition and increase irritability, so she encourages lawyers to drink water consistently throughout the day and replace energy drinks with water.

Managing Digital Habits for True Recovery

Technology can be a hidden energy drain. Constant notifications fragment attention and keep the brain in a state of stress. Heird’s advice:

• Turn off nonessential notifications.
• Keep phones out of sight during deep work.
• Batch communication and check email only during scheduled times.
• Protect the first and last hour of the day as device-free zones to mentally disconnect from work.

These small boundaries help attorneys reclaim focus and reduce cognitive fatigue.

How Law Firm Leaders Can Model Energy Management

Leaders play a critical role in setting the tone for healthy work habits. Heird encourages firm leaders to model balance—leaving work at reasonable hours, taking vacations, and avoiding midnight emails.

She suggests using “send later” features to protect team boundaries and checking in with staff not just about performance but also about energy levels. Eliminating false urgency and prioritizing real deadlines can reduce unnecessary stress.

Law firms can also invest in supportive environments—walking treadmills, green spaces, or plants—to foster recovery and mental well-being.

Practical Steps Lawyers Can Take This Week

Heird offers three immediate steps attorneys can take to start managing their energy better:

1. Implement Focus Blocks – Schedule deep work sessions with no distractions to retrain focus.
2. Take Micro-Breaks – Short pauses between work sessions increase productivity and clarity.
3. Create a Shutdown Ritual – End each day with a three-step routine that signals the brain it’s time to transition out of “lawyer mode” and into personal time.

Even small changes can dramatically improve clarity, focus, and resilience over time.

Final Thoughts

Energy management isn’t about doing more—it’s about doing smarter. Attorneys who intentionally manage their energy create sustainable success, stronger decision-making, and a healthier work-life rhythm.

To learn more about Emily Heird’s performance coaching for legal professionals, visit vantageviewcoaching.com.