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Confident lawyer writing notes in a classic law office with bookshelves and warm lighting.
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Overcoming Imposter Syndrome in the Legal Profession

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Overcoming Imposter Syndrome in the Legal Profession Strategies for Building Confidence and Mental Resilience What is imposter syndrome and how does it appear in the legal profession? Emily Heird defines imposter syndrome as the tendency to attribute one’s success to external factors such as luck, timing, or circumstances rather than personal ability and effort—despite clear evidence of competence. For attorneys, this often manifests as a persistent fear of being “found out” or exposed as less capable than others believe. She explains that lawyers might downplay their achievements, crediting wins to opposing counsel’s weaknesses or to chance. Praise from clients may also be dismissed as undeserved. The competitive nature of law amplifies these thoughts, as attorneys are constantly surrounded by high-performing peers and operate in environments designed to challenge and critique their arguments. Additionally, working in male-dominated or homogenous spaces can intensify imposter feelings, particularly for women and minorities who may struggle with belonging in those environments. How does imposter syndrome differ from typical nervousness or performance anxiety? While nervousness is situational and temporary, imposter syndrome is a chronic mindset that colors how attorneys view their abilities and professional worth. According to Emily, pre-trial nerves, for instance, are normal and often dissipate after the event. Imposter syndrome, however, persists before, during, and after performance-related moments. Lawyers experiencing it may over-prepare before a trial, then focus excessively on perceived mistakes afterward instead of recognizing their successes. This ongoing cycle reinforces self-doubt and drains emotional energy. How does imposter syndrome impact a lawyer’s performance and well-being? In the short term, imposter syndrome leads to cognitive exhaustion. Constant self-criticism causes overthinking, procrastination, and decision paralysis. Emily compares the internal critic to having an aggressive observer following you around, constantly highlighting your flaws. This “inner bully” triggers the same stress response—raising cortisol levels and leading to anxiety, burnout, and depression. Over time, these chronic stress patterns can erode motivation and efficiency. Long-term, this mindset contributes to professional attrition. Many attorneys who experience prolonged self-doubt begin questioning whether they belong in the legal field at all. Emily notes that this sense of unworthiness, rather than true incompetence, is often what drives skilled professionals to leave law altogether. What strategies can attorneys use to manage imposter syndrome in the moment? Emily introduces a practical method called the PROVE framework, which helps individuals identify and challenge imposter thoughts: Additionally, Emily recommends keeping a competence log, where attorneys record evidence of their skills, accomplishments, and successful outcomes. Reviewing this log when self-doubt strikes reinforces reality-based confidence. How can attorneys build long-term confidence and internalize success? To transform short-term confidence into lasting self-assurance, Emily suggests a structured reflection practice. At the end of each day, attorneys should write down three wins and explain why each was successful. This process not only acknowledges what went well but also connects those outcomes to specific skills or actions they contributed. On a weekly basis, lawyers can expand this practice to include: Reviewing these logs monthly reinforces neural pathways that support confidence and self-trust, helping attorneys believe in their competence instead of doubting it. What techniques help attorneys manage imposter feelings in high-pressure situations? For courtroom appearances, partner meetings, or other stressful moments, Emily recommends the CALM method: She also emphasizes shifting attention outward—toward the task, the client, or the argument—rather than inward on self-judgment. This external focus reduces anxiety and increases clarity. How can mentorship and firm culture help reduce imposter syndrome? Mentorship plays a critical role in dismantling imposter syndrome. Emily explains that younger associates often make “upward comparisons,” measuring themselves against senior partners without recognizing the years of growth behind that expertise. When mentors share their own experiences of self-doubt or professional missteps, it normalizes the learning process and builds psychological safety. Creating an open culture where vulnerability is accepted helps attorneys see self-doubt as part of growth rather than a sign of weakness. Senior leaders can model this by openly discussing ongoing learning, adapting to new legal areas, and acknowledging imperfection as a natural part of mastery. What first steps can attorneys take to start overcoming imposter syndrome this week? Emily recommends three immediate actions: By applying these small yet powerful strategies, attorneys can gradually replace self-doubt with evidence-based confidence and reclaim the mental energy often drained by imposter thoughts.

Applying Mental Performance Strategies to Legal Careers
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Athletes and Lawyers: Applying Mental Performance Strategies to Legal Careers

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Understanding the Parallels Between Athletes and Lawyers Emily Heird, a licensed psychotherapist and certified mental performance mastery coach, highlights the surprising similarities between elite athletes and attorneys operating under high pressure. Both professions demand consistent high-level performance with minimal margin for error. Individuals in these roles face constant evaluation—from judges, clients, colleagues, or peers—and experience significant mental health pressures and burnout risks. Patrick Mahomes, quarterback, even compared his profession to that of a top-tier litigator, acknowledging the high stakes and performance demands shared between sports and law. Integrating Recovery Into Demanding Legal Work Emily Heird emphasizes that recovery is non-negotiable for sustainable performance. Athletes prioritize rest and actively integrate recovery into their routines, a principle lawyers often overlook. Lawyers frequently sacrifice rest to “get the job done,” which is counterproductive. Incorporating micro-breaks, short exercises, or mental resets throughout the day helps sustain focus and energy. Longer recovery strategies, including passive methods such as sleep and active recovery like hobbies, social interactions, or physical care, further enhance mental and physical performance. Reframing recovery as productive is crucial for long-term success. Pre-Performance Rituals for Lawyers Just as athletes engage in pre-game rituals to prepare mentally and physically, lawyers can develop short pre-performance routines to enter “lawyer mode.” Physical actions, such as stretching or posture alignment, paired with mental anchors like mantras or confidence-building phrases, help lawyers prepare for court appearances, depositions, or negotiations. Connecting these rituals to their principles, vision, and purpose strengthens focus and emotional readiness. Mental Fitness Strategies Borrowed from Athletes Emily Heird outlines mental exercises that improve focus and resilience for lawyers: These strategies enhance mental clarity, reduce stress, and prevent performance from being disrupted by external pressures. Building Emotional Fitness in High-Pressure Environments Emotions are an inherent part of high-performance work. Emily Heird teaches lawyers to acknowledge emotions rather than suppress them or allow them to control responses. Naming feelings in the moment—like anxiety or frustration—enables intentional and composed reactions, ensuring professional performance remains consistent under pressure. Reviewing Performance for Continuous Improvement Lawyers can adopt the “reviewing the tape” approach used by athletes. This involves analyzing performances in a non-judgmental, curiosity-driven manner to identify strengths, learning points, and areas for improvement. For teams, this method helps refine processes without assigning blame, creating a culture of growth and efficiency. Achieving Work-Life Balance Through Transition Rituals Athletes excel at compartmentalizing performance and personal life, a strategy lawyers can emulate. Pre-performance rituals activate lawyer mode, while post-work rituals help disengage from professional responsibilities. Simple routines—reviewing successes, tidying workspaces, or taking a short walk—facilitate mental separation from work, enhancing recovery and presence in personal life. Fostering Motivation and Defining Success Emily Heird encourages lawyers to align their work with personal principles and values. By defining success on individual terms and creating 90-day mission and vision plans, lawyers can regularly audit their progress and ensure alignment with personal fulfillment rather than external expectations. This proactive approach promotes motivation, resilience, and sustainable well-being throughout their careers. Key Takeaways Take the Assessment | Book a Strategic Conversation

Mindset and Motivation for Lawyers
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Mindset and Motivation for Lawyers – Emily Heird Episode 1

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What inspired Emily Heird to launch her podcast, Mental Performance Unleashed? Emily Heird explained that her background as a licensed psychotherapist and 15 years of experience in the mental health field shaped her perspective. About five years ago, she began focusing on lawyers and corporate athletes after noticing that many legal clients struggled not with mental illness, but with unmanaged stress and pressure. By combining her training in sports psychology and performance psychology, she developed tools to help attorneys build mental fitness and resilience. Personally, being married to a lawyer and the daughter of a lawyer gave her a front-row seat to the profession’s impact on family life. She started the podcast to reach more lawyers and equip them with the psychological skills not taught in law school. What is a high-performance mindset for lawyers, and why is it important? According to Emily, a high-performance mindset is not about working harder or longer. Instead, it’s about cultivating mental clarity, emotional regulation, and the ability to make decisions under pressure. She emphasized that success comes from balancing performance with well-being, noting that “being an excellent lawyer and taking care of clients can coexist with taking care of yourself.” Core elements of this mindset include self-trust, grounding in personal values, and the ability to reset focus in high-stress situations. How do intrinsic and extrinsic motivation affect lawyers’ careers? Emily described intrinsic motivation as deriving satisfaction from solving complex legal problems, advocating for clients, or providing financial security for family members. In contrast, extrinsic motivation comes from external rewards like hitting billable hour targets, making partner, or earning recognition. While both types play a role, Emily cautioned that relying solely on extrinsic motivation increases stress, fear of mistakes, and risk of burnout. She noted that research shows burnout is more common when performance is driven only by external validation rather than genuine passion for the work. What should lawyers do when they start losing motivation? Emily emphasized that losing motivation is normal and should be expected, even among elite performers. She advised attorneys to rely on commitment rather than fleeting motivation. Grounding work in values and long-term goals helps lawyers sustain effort. She also encouraged celebrating small daily wins, much like athletes celebrate every play. These micro-celebrations create motivational energy, reinforce progress, and make the demanding pace of legal work more manageable. What daily habits can lawyers adopt to boost energy and focus naturally? Emily outlined five key areas that function like “deposits into an energy bank”: She recommended performing an “energy audit” to identify areas needing attention and suggested small adjustments like replacing phone scrolling with a short walk. For focus, she encouraged time-blocking, silencing notifications, and creating distraction-free work sessions. How can lawyers overcome perfectionism and manage stress under deadlines? Emily explained that perfectionism in the legal industry often masquerades as high standards but is actually fear-driven. True excellence comes from setting internal principles of performance rather than chasing external validation. She helps clients keep the adaptive aspects of perfectionism—like attention to detail—while discarding the harmful patterns. To reduce stress, lawyers should compare themselves to their own standards of excellence instead of external benchmarks. What can law firms do to motivate their teams and reduce burnout? Emily highlighted the importance of leadership psychology. She advised firm leaders to: She emphasized that leaders must embody these practices themselves, as teams are more influenced by example than by instruction. What three quick actions can lawyers take today to feel more motivated and focused? Emily suggested three practical steps: Take the Assessment | Book a Strategic Conversation

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The 10 mental performance skills every cognitive athlete needs for sustainable success

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Your technical skills got you here. Your mental performance skills will take you further. After years working with lawyers, executives, and high-achievers who carry impossible loads, I’ve seen this pattern: brilliant leaders who can solve any business problem but can’t solve their own mental overload. You train your body. You develop your expertise. But do you train your mind? Elite athletes know that 90% of peak performance happens between their ears. As a cognitive athlete in the corporate arena, you face the same performance demands. Your mind needs the same systematic training. These 10 pillars form the foundation of sustainable high performance. Not productivity hacks. Mental fitness training that lets you manage cognitive load, build team independence, and maintain clarity under pressure. Pillar 1: Elite mindset Champions think differently because they train their thinking systematically. Your mindset determines how you interpret team failures, budget cuts, and impossible deadlines. Most leaders leave their cognitive patterns to chance. Elite performers condition their mental responses. This isn’t positive thinking. It’s cognitive load management. You learn to process setbacks as data instead of threats. You develop mental models that see systemic solutions instead of individual blame. When your identity isn’t fused with every outcome, you can make decisions based on business needs instead of ego protection. You shift from “I have to fix everything” to “what systems need adjustment?” ROI: Teams mirror their leader’s mental state. When you think systematically, they solve problems instead of creating drama. Pillar 2: Motivation and commitment Sustainable performance requires energy optimization, not endless motivation. Champions understand that motivation fluctuates. They build commitment systems that function regardless of how they feel. Your ability to execute when you’re mentally depleted determines whether your team maintains standards or slides into mediocrity. This means designing decision-making protocols that work when you’re burned out. Creating team accountability systems that don’t depend on your constant involvement. Building commitment to processes, not just outcomes. Elite performers connect their daily actions to larger business objectives, creating intrinsic drive that doesn’t require external validation. ROI: Consistent commitment reduces team dependency and creates sustainable performance standards that scale without your constant oversight. Pillar 3: Focus and awareness Your attention is your most valuable cognitive resource. Most leaders give it away for free. Fragmented attention leads to reactive decision-making and poor strategic thinking. Like an athlete who trains focus despite crowd noise, you can condition your attention to stay locked on high-impact activities. This includes cognitive awareness, knowing when you’re operating from stress versus clarity. Elite performers recognize their mental state and adjust their decision-making accordingly. Present-moment awareness isn’t meditation for its own sake. It’s cognitive training that prevents scattered thinking and reactive leadership. ROI: Controlled attention improves decision quality and models the focused presence your team needs to execute effectively. Pillar 4: Self-control and discipline Pressure reveals your emotional regulation skills. Poor regulation creates team instability. When stakes are high, emotions run hot. The team member who misses deadlines. The client who makes unreasonable demands. The board meeting where you’re challenged publicly. Self-control isn’t emotion suppression. It’s processing emotions quickly while choosing responses from clarity instead of reactivity. Elite performers develop the discipline to pause, assess, and respond from their best judgment. This prevents the emotional volatility that creates team walking-on-eggshells cultures where people spend mental energy managing your reactions instead of solving business problems. ROI: Emotional regulation creates psychological safety that improves team performance and reduces turnover from stress-induced departures. Pillar 5: Process over outcome Championships are built through systematic execution, not heroic individual efforts. Outcome focus creates anxiety and reactive decision-making. Process focus creates sustainable systems. Elite performers ask: what daily actions lead to desired results? What systems prevent problems instead of managing them? This shifts you from firefighting to system-building. From managing every decision to developing team judgment. From being indispensable to being strategic. Like an athlete who focuses on technique instead of scoreboards, you focus intensely on execution quality and let results follow naturally. ROI: Process focus reduces decision fatigue and builds team capabilities that scale without your constant involvement. Pillar 6: Mental imagery and meditation Mental rehearsal improves actual performance. Your brain can’t distinguish between vivid imagination and real experience. When you mentally rehearse difficult conversations, crisis leadership, or board presentations, you’re programming neural pathways for success. Elite performers visualize not just winning, but handling adversity with clarity. Meditation is attention training. Like physical training, it builds your capacity for sustained focus and present-moment awareness during high-stakes situations. This isn’t stress management. It’s cognitive training that improves your ability to think clearly when everyone else is panicking. ROI: Mental rehearsal reduces performance anxiety and improves execution quality. Meditation training enhances decision-making under pressure. Pillar 7: Routines and habits of excellence Peak performers automate low-value decisions to preserve cognitive bandwidth for strategic thinking. Champions have pre-performance rituals that consistently put them in optimal mental state. Your leadership effectiveness depends on similar systematic preparation. This means building routines around energy management, not just time management. Protecting your peak cognitive windows. Creating recovery protocols that restore mental capacity. Elite performers know that sustainable high performance requires systematic rest. They schedule recovery as strategically as they schedule meetings. ROI: Consistent routines reduce decision fatigue and create sustainable performance patterns that prevent burnout while maintaining effectiveness. Pillar 8: Time management and organization Energy, not time, is your limiting factor. Elite performers optimize for cognitive bandwidth. Athletes periodize their training, alternating intensity with recovery. You need the same strategic approach to mental load. Batching similar tasks. Creating boundaries around deep-work windows. Automating routine decisions. Organization isn’t about perfect systems. It’s about reducing cognitive overhead so your brain can focus on work only you can do. This includes delegation systems that build team capability instead of just shifting tasks. Developing others’ judgment so decisions can happen without your involvement. ROI: Better organization creates space for strategic thinking and reduces the cognitive load that leads to poor decision-making and eventual burnout. Pillar 9: Leadership Championship teams develop multiple leaders, not

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Lawyer like an Athlete to Boost Performance and Optimize Well-being

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During the media session on the Monday following his third Super Bowl Championship win in February 2024, Kansas City Chiefs quarterback Patrick Mahomes was asked by a reporter to compare his “innovative” and “unpredictable” playing style to a non-football activity and explain why. After a few moments of thought, Mahomes, much to my delight, responded: “A top-tier lawyer. Someone who has to think on his feet, execute at the right time, and deal with high-pressure situations.” As a lawyer or member of the legal industry, you may not immediately see yourself as a three-time Super Bowl champion. But as a high-performance and burnout coach for lawyers, I encourage my clients to think of themselves as exactly that—elite athletes. Like Patrick Mahomes, I see strong parallels between professional sports and the legal profession. The Striking Similarities Between Athletes and Lawyers Both are highly selective and intensely competitive. In the U.S., fewer than 2% of NCAA student-athletes go on to play professionally. Similarly, only about 0.36% of the U.S. population are lawyers. These are rare and demanding paths that require excellence. Another key similarity is that both fields are performance-driven. Athletes must consistently perform at their peak to stay on the team or compete at elite levels. Likewise, lawyers must sustain high performance throughout the long marathon of their careers—whether to remain at top firms, run a successful practice, or thrive in other legal roles. Just as high levels of trust and cohesion are essential for a sports team to win, they are equally critical for law firms and legal teams to succeed. Athletes and lawyers need to stay committed, disciplined, and motivated to put in the daily efforts and training/work that may not be the “fun” aspects of the job but are necessary to get the desired results. Both face intense pressure to perform in high-stakes environments when tension can run high. The nature of the performance environment is adversarial with a battle mentality in both sports and law. The ultimate goal in both arenas is to win – thrilling victories are celebrated, and the emotional roller coaster can swing the opposite direction, feeling the agony of defeat. Lawyers and athletes can face intense periods of work/training/competition requiring time away from family, friends, and support systems, which can place a strain on relationships. The Dark Side: Mental Health Challenges in Both Fields There’s a dark side to both industries as well. We love to put athletes on a pedestal and see them as superhumans. But the excessive physical demands on their bodies and pressure of the sport can lead to mental health issues, an invisible burden they carry. According to a 2019 consensus statement from the International Olympic Committee, about 35% of elite athletes suffer from mental health challenges, which may manifest as stress, anxiety, depression, eating disorders, substance abuse, and other addictions, PTSD, and burnout. Athletes can practice and perform in environments with coaches who are verbally abusive and sometimes worse. This only exacerbates fear, insecurity, anxiety, and depression. Lawyers may not be Olympic athletes, but they perform mental gymnastics all day long. There are tremendous mental demands and practicing law requires high levels of physical energy, too. Add in the pressure to bill hours, develop new business, juggle a high caseload with competing deadlines, and navigate an ever-changing legal and economic landscape, the daily experience can be filled with stress and overwhelm. Some lawyers also experience vicarious trauma and compassion fatigue with their work. Unhealthy work environments negatively impact lawyer performance and well-being, too. Research regarding lawyer well-being and mental health consistently shows that lawyers experience high rates of anxiety, depression, substance abuse, and burnout. Like athletes, this can be an invisible burden for many lawyers. There is fear to admit or disclose they are struggling behind the superhuman uniform they wear while performing as a lawyer. They carry the pressure to be perfect from the office to the courtroom to home. Learning from Elite Athletes Here’s where lawyers and law firms can take a page from the playbook of elite athletes and teams. The sports industry understands the mind and body are connected. For an athlete to be at their best, both mind and body must be healthy. They also understand that the superstar athlete performing in their uniform is still a human who deals with human challenges and emotions – on and off the field. For an athlete to bolster against experiencing significant mental health issues and burning out, their mental and emotional fitness must be trained and strengthened just like their physical skills. Elite athletes and sports teams have employed sports psychologists and mental performance coaches as part of their staff for years, if not decades. They view mental performance coaching as an enhancer to optimizing performance, bolstering resilience, and increasing the odds of winning. Performance coaching also helps to reduce mental health issues that impair athletes on and off the field. What other skills can lawyers borrow from an athlete’s mental performance mastery playbook to optimize well-being and performance? While there are many, and articles can be written on each one of them separately, here are a few highlights: Mental Performance Strategies for Lawyers Rest and Recovery All elite athletes focus on rest and recovery more than training. One Olympic athlete I worked with during her transition out of track and field said during a coaching session, “I trained hard, but I rested harder.” An athlete’s body needs proper recovery to fuel muscle growth, increase capacity for the stress of performance, and restore energy levels. While athletes need to physically rest to prevent injury and restore energy levels, lawyers need to incorporate movement and exercise as part of their daily routines and habits of excellence to boost energy levels, maximize cognitive performance, and strengthen resiliency (to highlight only a few of many benefits of exercise). Rest needs to be viewed as productive and a critical component to success. Mindset Athletes do not leave their mindset to chance. Mindset is a vast topic, but to

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How to Cultivate More Awe

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My daughter has a radar for bugs. We can be walking along, and she will suddenly stop and exclaim, “Oh my gosh, look at this cute spider!” I, myself, am wondering how she even spotted said tiny spider! She can spot the tiniest of creatures while moving quickly. She will stand and marvel at the spider, its colors, observe what’s happening in the web, and express “awws” usually reserved for more cute and fluffy animals. Whether it’s spiders or bringing cicadas, moths, and katydids into our house, she has always loved bugs. Or let’s be honest, she loves all creatures, great and small. They usually love her back, too. Through animals and nature, she experiences awe on a regular basis. What does this have to do with attorney well-being, you ask? In the fast-paced, high-pressure world of law, emotions often take a backseat to logic and reason. Yet, emerging research suggests that one emotion, in particular, can be a powerful tool for lawyers: awe. Far from being a frivolous indulgence, awe can enhance cognitive function, reduce stress, and boost creativity – all essential qualities for legal practice. The Science of Awe Awe is a complex emotion characterized by a sense of wonder, vastness, and humility. When we experience awe, our brains undergo a shift, focusing on the bigger picture rather than immediate concerns. This shift has profound implications for our well-being and cognitive function. Stress Reduction A study published in the journal Emotion found that individuals who reported experiencing awe more frequently had lower levels of cortisol, the stress hormone. This suggests that awe can serve as a powerful antidote to the chronic stress often associated with the legal profession. Increased Well-being Research has shown that awe can boost overall well-being. A study in the Journal of Positive Psychology found that participants who were induced to feel awe reported greater life satisfaction and a stronger sense of purpose. Enhanced Creativity Awe has been linked to increased divergent thinking, a cognitive process associated with generating a variety of ideas and solutions. This is a critical skill for lawyers facing complex legal challenges. A study published in Psychological Science found that participants who watched a video that induced awe performed better on creativity tests than those who watched a neutral video. Improved Decision Making Awe can help us make better decisions by expanding our perspective and reducing our reliance on stereotypes. A study in the Journal of Experimental Social Psychology found that participants who experienced awe were less likely to rely on stereotypes when making judgments. Cultivating Awe in the Legal Profession While the legal profession can be demanding, there are opportunities to cultivate awe within this challenging field. Here are some practical strategies: Mindfulness and Gratitude Incorporating mindfulness and gratitude practices into your daily routine can help you cultivate a sense of wonder and appreciation for the present moment. Even brief moments of mindfulness can have a significant impact. Studies have shown that gratitude journaling can increase feelings of awe and well-being. Connect with Nature Spending time in nature is a powerful way to experience awe. Research has consistently shown that exposure to natural environments can reduce stress, improve mood, and increase feelings of awe. Take a walk during the workday. Catch the sunrise, the sunset, or gaze at the stars and moon after a long day. Engage in Creative Pursuits Whether it’s painting, writing, playing music, or any other creative activity, engaging your artistic side can open you to experiences of wonder and inspiration. Creative pursuits help shift your perspective away from daily stressors and toward possibilities. Seek Out Inspiring Experiences Attend concerts, visit museums, watch documentaries, or read books that challenge your worldview. Exposing yourself to beauty, knowledge, and different perspectives can spark feelings of awe and expand your mental horizons. Read Awe-Inspiring Stories Literature, biographies of remarkable individuals, or stories of human triumph can evoke powerful feelings of wonder and remind you of the extraordinary potential within ordinary circumstances. Volunteer Giving back to the community can be a powerful way to experience awe. Helping others can put your own problems into perspective and foster a sense of connection to something larger than yourself. “There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle. The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt is awe, is as good as dead: his eyes are closed.” ― Albert Einstein Awe and Legal Practice Experiencing awe can have a direct impact on legal practice. For example: Improved Client Relationships Awe can foster empathy and compassion, which are essential for building strong client relationships. By understanding the broader impact of a legal issue on a client’s life, lawyers can provide more effective representation. Enhanced Negotiation Skills Awe can help lawyers approach negotiations with a more open mind, leading to more creative and collaborative solutions. By seeing the situation from the other party’s perspective, lawyers can build rapport and increase the likelihood of a successful outcome. Increased Resilience Awe can help lawyers cope with the inevitable challenges and setbacks of legal practice. By maintaining a sense of perspective, lawyers can bounce back from adversity more quickly and effectively. The Challenge of Slowing Down It is easy to get caught up in the hustle and bustle of life, the to-do list, the demands of work (especially in the grueling legal profession), and the need to be productive. I am guilty of this myself. On a recent hike with my daughter, I was feeling that pressure. She was crouched down and looking at a mushroom. I was rushing her to keep walking. Her response was to not give into my rush but to challenge it. She said, “I’m just adoring nature.” This was my cue to question why I was rushing

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How to Stay Motivated

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Your career spans many decades. Maintaining the eager enthusiasm you once had for lawyering can be challenging. You had the motivation to get through law school and graduate. You had the motivation to study and pass the bar exam. You had the motivation to go above and beyond to get your dream job. You’ve checked all those goals off; now what? Life is showing up and doing the job every day for the next 40 years. The reality sets in, the dream job has lost its luster, and many lawyers I work with express having lost their motivation. They are stressed out, anxious, and cynical about their job. Is it possible to rekindle the motivation? If so, how can you create long-lasting, sustainable motivation to get you across the finish line of the career marathon? The Two Essential Components of Sustainable Motivation Two essential components to motivation are: Understanding Motivation: The Goal Framework Challenge Motivation is the desire to act in service of a goal. When you have time-limited, specific goals, it is easier to maintain motivation because you can see the finish line. Graduating from law school and passing the bar are two such examples. Individual days may be challenging but keeping your eye on the prize sustains your drive. But you cannot see the finish line when you’re in the thick of your career, and it is easy for that drive to disappear. The Motivation Spectrum: Extrinsic vs. Intrinsic Motivation lies on a spectrum. On one end is extrinsic motivation, and on the other is intrinsic motivation. Extrinsic Motivation: The Problem with External Rewards Extrinsic motivation involves accomplishing a goal because: Examples include: Stress, fear, and insecurity fuel these externally-motivated goals. Intrinsic Motivation: The Path to Lasting Satisfaction Intrinsic motivation involves working towards and accomplishing a goal because it is inherently rewarding. Examples include: Desire, reward, and satisfaction fuel intrinsically motivated goals. The Research: Why Intrinsic Motivation Matters Extrinsic goals do not help you achieve lasting well-being; they are associated with: They keep you busy and believing, “If I get __, then I’ll be happy and satisfied.” The problem is that there’s no end to this, and the satisfaction is only temporary. For example, if your main motivation at work is to hit your hours, the satisfaction drops off quickly because you start the following month back at zero. What Goals Lead to Lasting Satisfaction? Heidi Grant Halvorson, a leading researcher on goal achievement, explains in her book Succeed: “…not all goals lead to lasting feelings of true satisfaction and well-being, and that’s because not all goals satisfy our needs for relatedness, competence, and autonomy. Which ones do? In general, goals that are about making, supporting, or strengthening relationships do. So do goals that focus on personal growth, physical health, or self-acceptance – addressing your shortcomings or, if they can’t be helped, simply coming to terms with them. Goals that have to do with contributing to your community or helping others also fulfill these needs.” Ask yourself: Do you have a unique definition of what success as a lawyer means to you? Or what constitutes a meaningful career? Transforming your goals from extrinsic to intrinsic motivation is one component of creating long-term sustained motivation. Component #2: Harnessing the Power of Dopamine The other component is to tap into your biology and harness the power of your natural source of motivation: dopamine. Understanding the “Motivation Molecule” Often called the “motivation molecule,” dopamine provides the drive and focus we all need to be productive. It is heavily involved with our: The Consequences of Dopamine Deficiency If we are deficient in dopamine levels, this can cause an imbalance in our life. A lack of dopamine is associated with: Dopamine-dominant people are usually focused go-getters. Unfortunately, many things people do to boost their focus and energy backfire. The Dopamine Trap: Unhealthy “Quick Fixes” There are many unhealthy ways to seek out a “dopamine fix.” For example, anything addicting like: These actions all flood your brain with dopamine and can motivate you to complete demanding tasks in the short term. However, these actions have unpleasant side effects and disrupt natural dopamine production. The result is: Natural Dopamine Production: The Sustainable Solution How can you produce dopamine naturally instead? Here are proven methods: eat foods rich in tyrosine (almonds, bananas, avocados, eggs, beans, fish, and chicken), exercise regularly, learn to meditate or practice mindfulness meditation, get a massage, get adequate sleep each night, listen to calming music, learn something new, play sports, finish a task or project, socialize and connect with others, and spend time in the sun. Yes, these activities may take longer than the unhealthy ones mentioned above, but you are not relying on substances or unhealthy activities to fuel you. They are components of a thriving career and life. Ready to Reignite Your Passion? If you have lost the motivation and drive you once had for your career, I invite you to Book a call with me to discuss how we can reignite that passion and sustain motivation for the long-haul. P.S. Not a lawyer but resonate with this overall message? Great – I work with many types of professionals including doctors, corporate leaders, finance professionals, entrepreneurs, and more!

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