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Better Lawyering Through Mindfulness

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Today’s modern professionals are busier than ever—doubly so for lawyers. With increased workloads, industry pressures, and distractions abounding, it’s become imperative that lawyers be capable of focusing on the task at hand to better serve their clients and themselves.

Enter mindfulness. Once the domain of people seeking spiritual health, the undeniable benefits of mindfulness have led to it being adopted and implemented by businesses from Fortune 500 companies to startups. Drawing on 12 years’ experience as a practicing attorney and mindfulness advocate, Jeena Cho (author of The Anxious Lawyer) covers:

- What ‘mindfulness’ is, and how it can benefit your business
- Simple tips for improving focus and productivity in your law firm
- How modern attorneys can ease stress and avoid burnout

Published in: Law

Better Lawyering Through Mindfulness

  1. 1. #ClioWeb BetterLawyeringThrough Mindfulness A Clio Webinar Jeena Cho – Anxious Lawyer Joshua Lenon - Clio
  2. 2. #ClioWeb Instructors Joshua Lenon • Lawyer in Residence at Clio • Attorney Admitted in New York Jeena Cho • Bankruptcy attorney at JC Law Group PC • Author – The Anxious Lawyer • Podcast – Resilient Lawyer
  3. 3. #ClioWeb Agenda • Mental health in the legal profession (5 minutes) • Understanding stress and anxiety (10 minutes) • What is Mindfulness? (10 minutes) • What is Mediation? (15 minutes) • Increasing Productivity (15 minutes) • Finding Time to Be Mindful (10 minutes) • Questions (5 minutes)
  4. 4. Better Lawyering Through Mindfulness
  5. 5. hello! I-am-Jeena-Cho I-am-here-because-I-love-to-help-lawyers- cultivate-a-saner,-happier,-and-healthier+ law-practice-using-mindfulness.- You-can-find-me-at-@jeena_cho
  6. 6. The Numbers ⊡ Lawyers rank fourth among professions with highest suicide rates. [1] ⊡ 7 in 10 lawyers would change careers if the opportunity arose. [2] ⊡ ABA estimates that 15- 20% of lawyers suffer from alcoholism or substance abuse [2] ⊡ 40% of law students suffer from depression by the time they graduate. [1] ⊡ Lawyers are 3.6 more likely to suffer from depression than non- lawyers. [1] ⊡ 41% of female attorneys were unhappy with their jobs. [3]
  7. 7. Be#Here
  8. 8. Topics Covered □ Understanding and Working with Stress & Anxiety □ Mindfulness 101 □ Meditation Practice □ Increasing Productivity & Focus □ Tips for Increasing Wellness & Self-Care
  9. 9. 1. Understanding Stress & Anxiety How Do I Work With It?
  10. 10. “ Stress is a reaction to a stimulus that disturbs our physical or mental equilibrium.
  11. 11. “ Anxiety is the subjectively unpleasant feelings of dread over anticipated events.
  12. 12. The Stress Response
  13. 13. In Case of Emergency
  14. 14. Working With Stress Response ● Stop ● Take a breath ● Observe ● Proceed mindfully
  15. 15. “ University of Wisconsin researchers tracked 30,000 American adults for eight years. They found that subjects with a lot of stress had a 43% increasedrisk of dying — but only if they believed stress was harmful.
  16. 16. “ Angry people tend to rely on cognitive shortcuts — easy rules of thumb — rather than on more systematic reasoning. They're also quick to blame individuals, rather than aspects of a situation, for problems. — Harvard Business Review
  17. 17. 2. What is Mindfulness? What It Is, What It Isn’t.
  18. 18. Big concept Mindfulness: Being#in#the#present#moment#without#preference#or# judgement
  19. 19. #ClioWeb Your mind Does it feel like this?
  20. 20. #ClioWeb Present moment? What does that mean?
  21. 21. Mindfulness □ Paying attention to life = Increased enjoyment □ Being present: connected to the here and now □ Basis for insight — provides clearer vision (“sight”) or what is within □ React vs. Respond □ Accepting what is
  22. 22. 3. What is Meditation? What It Is, What It Isn’t.
  23. 23. What it is: ▧ Formal tool for practicing mindfulness ▧ Training tool for the brain ▧ Inner exploration and reflection ▧ Change our relationships to thoughts/feelings Meditation: What It Is (and Isn’t) What it’s not: ▧ Not about clearing or having a blank mind ▧ Not about obtaining peaceful state or nirvana ▧ Not about pushing away thoughts/feelings ▧ Not a religious practice
  24. 24. #ClioWeb Your Brain – On Meditation http://www.fastcompany.com/3015486/howMtoMbeMaMsuccessMatMeverything/10MsimpleM scienceMbackedMwaysMtoMbeMhappierMtoday
  25. 25. Poll #1 Do you meditate? A. Never B. Occasionally (less than twice per week) C. Frequently (more than three times per week)
  26. 26. Poll #2 How stressed are you? (Scale of 1 - 5) 1 - 2. Little to low levels of stress 3. Moderate amount of stress 4 - 5. High or very high levels of stress
  27. 27. #ClioWeb Let’s Practice
  28. 28. Poll #3 How stressed are you? (Scale of 1 - 5) 1 - 2. Little to low levels of stress 3. Moderate amount of stress 4 - 5. High or very high levels of stress
  29. 29. 4. Increasing Productivity
  30. 30. #ClioWeb
  31. 31. 1,440+Minutes+ Per+Day
  32. 32. What will you fill your 1,440 minutes with?
  33. 33. Tips for Increasing Productivity 1. Set your intention 2. Stop wasting time on unproductive, unhelpful thoughts 3. Let go of what you cannot control 4. Understand your boundaries 5. Stop multitasking!
  34. 34. Tips for Increasing Productivity with Clio 1. Set your practice’s goals 2. Prioritize your tasks 3. Shift remembering to your systems 4. Let your clients help 5. Centralize your systems
  35. 35. Physical Wellness: Caring for... Mental Emotional
  36. 36. STAY WELL Sleep: 6-8 hours p/night Take breaks: add movement Allies: spend time w/ people who love you Yoga: Yoga, mindfulness, deep breathing Well-balanced meals Exercise: 20~30 minutes p/day Let go Laugh
  37. 37. Cultivating a Meditation HabitCredit: Tina Leggio License: Flickr (CC BY-NC-SA2.0).
  38. 38. “ Keys for Cultivating a Meditation Practice Practice. Practice. Practice. 1. Set a timer 2. Find a comfortable position – sit or lay down 3. Check body 4. Close eyes 5. Bring the attention to the breath. Breath in and out.
  39. 39. Working With Our Thoughts
  40. 40. Start Today! www.resilientlawyer.com/Clio □ Introduction To Better Lawyering Through Mindfulness Virtual 21- Day Program 30% discount code: clio30
  41. 41. thanks! Any-questions? You-can-find-me-at Twitter:-@jeena_cho smile@theanxiouslawyer.com ?
  42. 42. Credits Special thanks to all the people who made and released these awesome resources for free: □ Presentation template by SlidesCarnival □ Photographs by Unsplash
  43. 43. #ClioWeb QUESTIONS?
  44. 44. #ClioWeb Advance Legal Research May 28, 2015 11:00 AM PST http://gocl.io/research
  45. 45. #ClioWeb Thank You Joshua Lenon joshua@clio.com @JoshuaLenon Linkedin.com/in/joshualenon

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