Understanding Meditation: A Book Review of Ten Percent Happier

When I was very new to meditation, Ten Percent Happier by Dan Harris had just been released. (paid link) Since I had already started meditating, I didn’t need more convincing that the practice worked. At that time, I knew nobody else who meditated, so it was validating to see someone who then worked for ABC News talk about the topic so publicly.

This month, I had occasion to revisit Ten Percent Happier to lead a virtual book club for the Ohio State Bar Association. It was interesting to see that the book still held up, even though some of my reactions to it had changed over the years. In this review, I will share what the book offers to both new and experienced meditators.

A Super Brief Summary of Ten Percent Happier

So how did someone who used to be a journalist and anchor for ABC News get into mindfulness and meditation? That is exactly what Ten Percent Happier explains. Harris begins his short and accessible book by sharing his story of mental health challenges, including a panic attack on live television and drug use. As the book explains, though, it took Harris a while before he realized meditation could help with these things.

He was assigned by ABC to cover the religion and spirituality beat. This led him to meet various gurus with whom he was unimpressed. Eventually, though, he encountered meditation and that’s when things changed. The last half of the book shares Harris’s story of trying meditation, making it a part of his life, and how it radically changed his life for the better.

Why Those New to Meditation May Like Ten Percent Happier

It’s pretty obvious why people new to meditation may like Ten Percent Happier. It offers a lot of validation for people new to the practice who may, like me when I first started, not have a community to support them. Harris writes the book from the perspective of a skeptical but curious explorer.

Very much like a news documentary, it tells the story of mindfulness by identifying and explaining key concepts for the audience. It also shows what the experience of meditation, in retreat or in daily practice, is like. In this way, Ten Percent Happier can help those new to meditation vicariously experience the practice over time and envision where continued practice might lead.

Why People Experienced in Meditation May Enjoy the Book

Though Ten Percent Happier is targeted at those new to meditation, experienced mindfulness practitioners may enjoy it too. Personally, I liked revisiting the book after more than a decade because it was a nice way to reflect on my own practice.

Harris’s skepticism in the early days of practice reminded me of my own uncertainty when I first start sitting. (I hadn’t started meditating because I thought it would work; I had started because nothing else had and I was desperate to try anything.) His struggles early in practice very much reminded me of my own and helped me see how far I had come.

This was useful because, as I have written before, meditation is something that doesn’t get easy. You don’t always see benefits in practice, but instead are more likely to see them in life. Reading Ten Percent Happier again helped me reflect on those early days again and see that, in fact, an evolution had occurred.

Why Lawyers and Professionals May Enjoy Ten Percent Happier

Regardless of practice experience with meditation, lawyers and professionals may like Ten Percent Happier because it discusses professional life in-depth. The book begins with Harris striving mightily to climb the ranks at ABC News and make a name for himself, a situation with which most lawyers and professionals can easily identify.

When Harris starts meditating, though, he has to convince himself that being happier and kinder won’t hurt his career. I didn’t feel quite this level of pressure when I started meditating, perhaps because as a woman I was subject to different expectations. Even so, I recall hiding my meditation practice for years until the results for me were too profound not to share.

Lawyers and professionals will see a lot in Harris’s story to which they can relate. Finding balance and time for healthy habits is a struggle that all of us have experienced. Because the book shares Harris’s own story navigating these issues, lawyers and professionals may find ideas, inspiration, and motivation as they read.

Image with book review of Ten Percent Happier by Dan Harris, a book about meditation and mindfulness, with a quote from the blog post

Ten Percent Happier Does Not Include Meditation Instruction

Though the book contains explanation and illustration of some key concepts, it is not a meditation practice guidebook. Harris was not a trained teacher when he wrote Ten Percent Happier and does not present himself that way in the book.

In this way, the book does not offer instruction for practice or true teachings of Buddhist thought. It also does not offer ethical guidance for living a good life, though some of these principles are conveyed through Harris’s own story.

If you are looking for this kind of instruction, you will not find it in Ten Percent Happier. The good news, though, is that Harris has another book, Meditation for Fidgety Skeptics, which offers more in terms of technical instruction. (paid link) He also has a repository of teachings and insights from world-class guests on the Ten Percent Happier podcast.

Where Some People May Struggle with Ten Percent Happier

There are many good things about Ten Percent Happier, but some people might struggle in a few areas. First, if you are a follower of certain spiritual gurus, including Deepak Chopra, Eckhart Tolle, or Tara Brach, the book may annoy you. Ever the skeptic, Harris did not hold back in his expression of doubt with respect to Chopra and Tolle.

Though he was more complimentary of Brach, his commentary on her demeanor and teaching style was hard to ignore. As I have written before, I thought Harris’s treatment of Brach was unfair, though he has since apologized. Regardless, the point here is that Ten Percent Happier will challenge you if you consider yourself the follower of a guru.

Similarly, the book may challenge you if you consider yourself a religious or spiritual person. Harris’s subsequent work suggests that his feelings on this have drastically changed. Regardless, Ten Percent Happier is written from the perspective of a skeptic.

In this way, it gives short shrift to anything spiritual or woo-woo even as it attempts to delve into ideas that emanated from Buddhism. Anyone who has a strong religious or spiritual practice may question whether Harris takes his skepticism too far, though I believe his feelings on these ideas have softened in his subsequent works.

The Bottom Line: Ten Percent Happier Is a Good Read

Ten Percent Happier by Dan Harris is a good read for those new to meditation and those with years of experience meditating. It offers unique insights about meditation and the benefits of mindfulness. It also illustrates for lawyers and professionals the challenges and benefits of incorporating mindfulness into professional life. Though Ten Percent Happier may present challenges for some, it is a good and very easy read. As I experienced, it is even good enough to revisit a second time after many years.

The links to the books mentioned in this review are affiliate links. The review is unsponsored and sincere but the links to Amazon are paid.

What Is Body Scan Meditation and Why Should Lawyers Try It?

When people think of meditation, they typically think of the breath as the focal point. But in truth, meditation can use almost any focal point and the focal point doesn’t necessarily have to be a singular, stagnant object. One of the most beneficial practices that I incorporate in my routine is the body scan.

What Is Body Scan Meditation?

With this practice, the focus is on the sensations in the whole body, rather than exclusively focusing on the breath. Traditionally, this practice flows systemically through the body, flowing from one part or region of the body into the next.

Most commonly, body scan meditations start at the crown of the head and proceed down to other parts of the body until you reach the feet and toes. This is sometimes called a “top down” style of body scan.

There are a few reasons why teachers may commonly start the practice at the top of the head. It can be a trauma-informed risk mitigation strategy for those very new to practice, since trauma often affects the body. The theory here is that gradualism to cultivating body awareness is supportive to many students.

Similarly, starting at the top of the head may be a way to meet students where they are. This is because many of us new to mindfulness are accustomed to living life in our thoughts and brains.

Various Ways to Do a Body Scan.

There are, of course, many potential methods and starting points for body scans. For instance, you could start with the toes and work up or do a body scan that focuses on the chakras or plexuses along the spine.

Another way to start is by making a connection with your five senses and then branching out from there. Still other styles of practice, like yoga nidra, skip awareness from one body part to another rapidly. This can feel disorienting at first, but over time it may cause the mind to still and the body to relax.

Some body scan practices may also make use of progressive muscle relaxation, where one tenses the muscles and releases them. This is not required but can be a nice way to hasten relaxation or support the detection of body sensations if that is a challenge for you.

Regardless of the particular method you try, the object of a body scan meditation is to feel the sensations in the body and notice what you feel, rather than to think about the body.

Image of woman meditating with quote that says "body scan meditations typically start at the crown of the head and proceed down to other parts of the body"

Advantages of Body Scan Meditation.

Body scan meditation often feels more manageable to new meditators because the practice is more active than breath practice. Because the focus of body scan is to flow or cycle through sensations in the body, the mind has to work a bit more to stay focused on the sensations in the body. For this reason, it may not seem as hard to keep the mind engaged with the focal point as it does in the early phases of learning breath practice.

Even so, body scan builds focus, acceptance, and awareness like any other mindfulness practice. In this way, it can be a great alternative to breath-based practices if those present unique challenges for you.

In addition, in my experience, getting into the body is a great (perhaps the best) way to get out of your head. It is for this reason that resting in sensations during a body scan can be deeply relaxing even to new meditators and after relatively short periods of time.

Potential Challenges of Body Scan Meditation.

As mentioned above, body scan meditation can present some challenges. People with past trauma, whether diagnosed or not, should proceed gently and in small doses. Traumatic experiences can have lasting effects on the body even when we aren’t consciously aware of it. If you have concerns in this area, consult with a trauma-informed mindfulness teacher or your mental health support provider first.

Another challenge is that some people don’t feel much sensation when they do body scan. This can be normal for those new to the practice, since some of us may need some time to build awareness of bodily sensations. It also can be normal because there is a range of unique capacities when it comes to mindful awareness. If a lack of sensation is severe, chronic, or concerns you, though, you may talk to your doctor to ensure that your medical needs are being fully met.

Why Body Scan Meditation Is Great for Lawyers and Other Busy People

Body scan meditations are very useful for attorneys because they remind us to pay attention to and take care of our bodies. In law school, we learn to emphasize rationality in making decisions for our clients. While separating fact from emotion is critical, we lawyers are still human beings with human bodies.

To do our best for our clients, we need to understand and respect the limitations of our own bodies so we can fulfill our responsibility to our clients. As I’ve written before, emotions are sensations in the body, so body scan practices may also have the incidental benefit of building emotional intelligence and tolerance when powerful emotions arise.

Image of woman doing tree yoga pose on the beach with a quote that says "getting into the body is a great way to get out of your head"

Potential Benefits of Body Scan Meditation.

Even outside of emotions, however, the awareness that body scan practice engenders can have more fundamental benefits for lawyers and professionals. Some of the most common bodily issues that can impede us from doing our best work are represented in the acronym HALT, which stands for hungry, angry, lonely, tired. These symptoms are fundamental to the human condition, but in our fast-paced world it is easy to skip lunch, push our emotions to the side, miss out on social opportunities, and deprive ourselves of sleep.

Body scan meditations are excellent for lawyers because they remind us that we are not merely brains filled with legal strategy, but people who must be fed, rested, and cared for. If you practice body scan meditation, you will develop the skills to notice the symptoms of various conditions and emotions in your body in the early and more subtle stages before they get to the point where they affect your performance, outlook, or demeanor. These skills are not only necessary to performing our responsibilities as lawyers, but they are also beneficial for anyone who wants to be a top performer in a high-stakes environment.

Image with quote that says "emotions are feelings in the body" which you may experience if you do body scan meditation

Body Scan Meditation Can Be a Building Block for Mindfulness Cultivation.

Finally, body scan is building block to support further growth in your meditation practice or just when dealing with the difficulties of life. When you start a meditation practice, it can seem like the focal point is the object of practice. As your practice advances, you may learn, however, that the focal point is really a tool. In other words, the point of practice is not just to focus on the breath or the sensations of the body. It is, instead, to build the skill of resting with the breath or the body.

If you can learn to do this with body scan practice, then you have one more tool at your disposal when meditation or life throws you curveballs. For example, perhaps troubling thoughts or overwhelming emotions come up during your practice. A meditator proficient in body scan might be able to shift focus to a less reactive part of the body, such as the feet, to rest from the experience until they find enough stability and calm to proceed with normal practice. You could also do this in life, if for instance you have a tense meeting with opposing counsel and need to keep your cool.

Image with pictures of people meditating that has the quote "body scan is a building block to support further growth in your meditation practice"

Conclusion: Body Scan Meditation Is an Excellent Practice for Lawyers and Professionals to Try.

In short, body scan is a simple practice to learn and may be more accessible to new meditators than other styles of practice. It offers many benefits that support a meditation practice and build coping skills for life. Lawyers in particular could stand to benefit from the practice, so give it a try.

To understand more how important body-based practices are to lawyers and how to add them into your routine, check out the Personal Well-Being Worksheet, Stress Management Workbook, and Coping Strategies Ebook.

To try body scan practice, check out our meditations that incorporate body scan techniques.

Want to learn more about mindfulness and compassion? Check out my new book, A New Year’s Present, to learn about mindfulness from a heartwarming story. For a simple guide to creating a meditation practice of your own in 30 days, try How to Be a Badass Lawyer. And to share mindfulness with your little one, check out my new children’s book, Mommy Needs a Minute.

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How to Stop Procrastination with Mindfulness and Self-Compassion

Cover image for post with professional woman making paper airplane at desk instead of working with title "How to Stop Procrastination with Mindfulness and Self-Compassion"

I made progress on a major project (my first novel) this weekend when I sent off a draft to a beta reader. This felt like an accomplishment, but it made me think about procrastination.

At this point in my life, I am the opposite of a procrastinator. I love getting things done. In fact, I feel uncomfortable when projects linger. They literally clog up my brain and make it hard for me to focus on anything new.

This was not always the case, though, because I used to struggle to start on projects both at home and at work. What changed? To put it simply, mindfulness and compassion came into my life and that changed my approach.

What Is Procrastination?

Before I jump into explaining how to solve procrastination, it is important to define what I mean. When I talk about the issue here, I am not talking about a simple lack of time. Many lawyers and professionals may have too much work or lack sufficient time and resources to handle it.

I’m also not talking about the rational choice to defer a decision or action on a project. As a mindfulness teacher, the best approach in some situations can be waiting. As a lawyer, I can say that inaction can sometimes be a good risk management approach.

On the other hand, procrastination is quite different. It occurs when you have the time to get started on a project and it is in your best interests to do so but you choose to delay action.

Is Procrastination Really a Problem?

Research on procrastination is still developing and there is not a clear consensus on its causes across populations or settings. The impact of procrastination, though, is clear. It increases suffering, adversely affects well-being, and lowers performance.

Sure, there may be times when procrastination can seem to lead to good results. Most lawyers I know, myself included, have had times when the last minute buzz of energy helps us finish a brief or other project in record time. Sometimes this can even feel exciting or fun.

What is not fun, though, is the other side of procrastination. The hours spent worrying about something instead of acting on it are soul-sucking. The shame and regret that come with not managing one’s time well are also no fun to experience.

An image with a quote as explained in the blog post that procrastination is a habit that can be changed

Can you learn to stop procrastinating?

Because researchers are still debating the causes of procrastination, they also do not agree on the best interventions to stop it. With that said, there is research that interventions can reduce procrastination, which suggests that it is possible to learn to manage it.

This has been my experience too. Over the years, I transformed myself from a task avoider to someone who relishes getting things done. Yes, of course, being a blogger and having a recurring weekly deadline to publish posts has been a great habit-building exercise in this regard.

But truthfully the thing that helped me stop procrastinating was the realization that it only increased my suffering. With mindfulness and self-compassion I was able to change this behavior over time. Here are the four steps I took and the ones I still use when the urge to avoid a task arises.

1. Identify Procrastination

Awareness is the first step to solving any issue. Though delay on a project can be a sign of procrastination, it isn’t sufficient in itself. Busy people may have a variety of legitimate reasons outside of their control that can impede starting a task.

The key question, then, is whether the delay is occurring despite (a) the opportunity to begin work; and (b) knowledge that the work is a priority. When these two things are present but you still struggle to get started or create excuses to avoid the work, you know you are dealing with procrastination.

2. Self-Compassion

Shame, guilt, and other forms of self-reproach are common responses to procrastination, but they aren’t helpful ones. As I frequently advocate for in other difficult situations, self-compassion is the better route. Self-compassion is correlated with positive behavior change, including correcting procrastination.

After you raise awareness to procrastination, you can invoke self-compassion by remembering common humanity. This problem is one that many people struggle with across the world and is quite a human challenge. If this is hard for you to accept, remember that self-compassion is not about excusing bad or problematic conduct, but instead giving yourself what you need to do your best.

Image with the 4 steps to ending procrastination as shared in the blog post

3. Manage Conditions

Some lawyers and professionals may hear the phrase “give yourself what you need” and think it sounds like woo-woo new age drivel. When I say it here, though, I mean it in a practical sense. Sometimes this means giving yourself some basic kindness.

But in practical terms it really means managing conditions. For example, if you hate the idea of working on a project, you may decide to take the smallest possible step forward or break it into chunks to help yourself. If you are scared or unsure about an issue, talking it over with a colleague or trusted friend can help you face the challenge. Doing what you can to make facing the project less scary, boring, lonely, or overwhelming is kind to yourself but also practical.

4. Learn from Experience

If you struggle with procrastination, the odds are that you won’t learn to stop it overnight. It may take some trial and error. Even when you struggle, though, there is still one thing you can do to avoid repeating the behavior. That step is to pay close attention.

Yes, this is a stereotypical thing for a mindfulness teacher to say. It’s also effective. The one thing that really helped me kick my procrastination habit was the recognition that it only made my life worse. For one thing, it made my anxiety last longer. It also intensified my fears to challenging levels as the relevant deadline approached.

In a few cases, I saw how my work suffered or was not as good as it could have been if I hadn’t delayed starting the work. Of course, these assessments have to be done without beating yourself up to allow for a clear view of the situation. If you can see clearly, though, life experience can be the best teacher when it comes to procrastination.

Conclusion

Procrastination is difficult to experience but may be even more challenging to stop. With self-compassion, mindfulness, and time, you can make a change. Once you do, you may learn like I did that the exhilaration of moving a major project forward feels even better than the last minute rush the day before a deadline.

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4 Key Traits of Effective Anchoring Practices

I have had a busy few months and it doesn’t look like things are going to slow down any time soon. When things get like this for me, I really appreciate the anchoring practices in my life to keep me steady. In case you don’t know what that means, this post will explain it and help you identify the practices that may serves as anchors for you.

What Is An Anchoring Practice?

Anchoring practices are the things we do in daily life that help us feel steady, nourished, focused, and in a state of flow. The practices that serve this purpose for me most frequently are meditation, exercise, writing, and cooking. You would think that in busy or turbulent times, these practices would be the first to go.

Over the years, though, I have noticed that the opposite is true. Rather than let these habits go when I am too busy, I rely on them even more. This is how the practices serve as anchors. They keep me grounded, steady, and calm enough to face life, busy and crazy as it is.

How to Identify Anchoring Practices for Your Life?

If you have practices in your life that serve the same purpose, you may be able to identify them very quickly. Many lawyers and professionals, though, don’t have time or reason to think this through. I find it helpful to have a framework for my well-being, though, because I can use it as a guide in times when I struggle or get stuck.

In case you need some help establishing or identifying potential anchoring practices for your own life, here are the four hallmark traits to consider.

1. You Genuinely Enjoy It.

For a practice to serve as an anchor for you, it needs to be something you will do consistently. To some degree, then, this means that you need to sincerely enjoy it. Does this mean that it will always be easy, risk free, or only feel good?

Not necessarily. When a practice becomes like that, you may get bored with it and it won’t keep your attention very well. A little bit of challenge and even some risk might be present in any good anchoring practice. But still there has to be something there that calls you back and draws you in again and again.

Crazy as it sounds, meditation serves this purpose for me. Yes, it is often boring and sometimes a struggle. But after years of practice I have come to enjoy it and generally like how it feels when I meditate. What practices are like this for you?

2. It Allows You to Be Yourself.

Another important thing about anchoring practices is that they allow you take your armor off. By this, I mean that you can really tell that something is an anchor for you if you feel like you can be yourself while doing it.

When you do the practice, there is no pretending or putting on a happy face or trying to appear professional. Instead, there is just you and the practice. It’s you as you are doing something you love.

Cooking is an anchoring practice for me because it allows my creativity and resourcefulness to shine. What activity in your life makes you feel like your most authentic self?

Image with 4 key traits of effective anchoring practices as shared in the blog post

3. It Nourishes You.

Another reason that you may come back again and again to anchoring practices is that they always give you what you need. This is to say that they nourish you in some way.

In many cases, lawyers have most of our basic needs met. As people who tend to be time poor, however, some essential human needs may get neglected. For many lawyers, and professionals, then, the most beneficial daily habits may give us a chance to get what we don’t otherwise get at work.

The practice that showcases this best for me is exercise. I love my law practice but it involves a lot of sitting around at my computer or talking on the phone. My daily Peloton workouts give me a chance to move, relax, and release excess stress. What practice in your life nourishes you?

4. It Creates Connections.

A final feature about anchoring practices is that they create connections. As noted above, this may include a chance to get in touch with oneself. In general, though, practices that connect us to others or something bigger tend to be the ones that stick with us throughout our lives.

All of the practices I mentioned above have this connecting force too, but the one that exemplifies it most for me is writing. As I have shared before, I am an introvert and can easily get very lost in my own thoughts and experience. It has been hard for me over the years to share my ideas with others and it took me a long time to learn to be myself.

Writing helped me do that. Though I do most of my writing on my own, sharing my work helped me create a community and build confidence in myself in all other areas of my life. What regular practices in your life create connections for you?

Want to Explore Further?

Though anchoring practices are not one size fits all, they have some essential features. If you are trying to identify or establish anchoring practices in your own life, look for these four things: (1) enjoyment; (2) authenticity; (3) nourishment; and (4) connection.

To explore this idea more, check out the Personal Well-Being Worksheet. It will help you identify the practices that support all aspects of personal well-being by guiding you through an assessment of basic needs.

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How to Stop Doomscrolling: 5 Essential Steps

As an anxious person, I have to be cautious about the amount of news I allow myself to consume. I try my best to focus on what matters most to my work and my community. When things are out of my control, I try my best to let go. Usually, this means I don’t allow myself much time for doomscrolling.

In the last few weeks, natural disasters, political tumult, and other challenges have caused my anxiety levels to rise. To some degree, this is normal. Change leads to uncertainty and uncertainty wants to be resolved. The siren song of the internet promising endless information and quick answers is hard to resist.

The thing is that doomscrolling usually leaves me feeling more confused and anxious and it is usually a huge waste of time. In case you are experiencing this now or ever struggle with it, here are five steps that may help you stop doomscrolling.

1. Recognize That You Are Doomscrolling.

The first step to ending doomscrolling may be the hardest to implement. Many lawyers and professionals often use the internet as a tool to address anxieties about our work. We may notice an issue, feel concerned, and take to the internet to gather legal authority or facts to solve the problem.

In my experience, doomscrolling starts much the same way. I come across something alarming and then I unconsciously start searching and clicking in the hopes of finding something to make me feel better. The problem, of course, is that the internet offers ready access to information but meaning can be harder to find. This means that the searching could go on endlessly and it is likely, and often does, raise more anxieties that will need to addressed.

So what are the signs of doomscrolling? It can vary for each of us but the salient features I have come to recognize are: sprawling or directionless searching, an investment of time with no meaningful return, and fear or anxiety.

2. Pause and Bring Awareness to What You Are Doing.

When you start to sense that you are doomscrolling, it can be hard to stop. In the midst of relentless searching, your mind may become scattered, race towards the future, and overwhelm itself with information. To disrupt the cycle, though, you can pause and return your awareness to the present moment.

One way to do this is to literally remove your hand from the mouse or put your phone face down or ideally out of reach. Close your eyes, take a breath, and notice how your body feels. Ask yourself whether the scrolling is helping or hurting. One question I often ask myself when I find myself mindlessly scrolling or clicking around is “what am I looking for?” If I can’t answer the question, it’s a great sign that it’s time move on to something else.

3. Identify and Acknowledge the Emotion Hiding Beneath the Scrolling.

If you are sure that you are doomscrolling but are struggling to stop, you may need to get up and away from your device and proceed right on to step 5. Assuming the temptation to keep scrolling is in check, however, I find it helpful to acknowledge what caused the doomscrolling in the first place.

As noted above, when doomscrolling is happening fear or anxiety is often involved. Even when I have a good sense of the emotion, though, I find it helpful to get more specific. For example, I may note or say to myself the specific fear or concern that started my scrolling. This helps me to honor my emotions and get some distance from them.

4. Take Care of that Emotion.

If at all possible, it helps to take one moment more to do something to care for the emotions that started the doomscrolling. Where possible, avoid judging yourself for doomscrolling or being afraid. The world is complex, information is all around, and life changes fast. Given how much information is available to us all, it’s easy to get sucked into an information anxiety loop.

Recalling this fact alone may help you see the common humanity in your situation and that of other people. This is an essential element of self-compassion that can help you care for the fear that may be lurking beneath the doomscrolling. I also find it to be empowering too. Even though I may be unable to solve all (or any) of the world problems my doomscrolling revealed, I find that I am at least able to take care for myself when I am afraid.

Image with 5 tips to stop doomscrolling that are shared in the blog post

5. Do Something Useful, Pleasant, or Kind.

It is not possible to tell your mind to not think of whatever caused the anxiety and prompted the doomscrolling. The mind does not work that way. What you can do with the mind, however, is shift attention to something else. In this way, you can care for your mind and your your emotions after doomscrolling by doing something else that engages your attention.

Since doomscrolling is emotionally challenging, generally negative, and often useless, the best antidote to it is to do the opposite. Find an an activity that is useful, pleasant, kind, or ideally all three of those things. Experience has taught me that movement, creativity, getting outside and away from technology, and real human contact are the most effective answers to doomscrolling. They remind me of my present moment reality, the people and things I care about most, and my power to do good even in an imperfect and confusing world.

Conclusion

Doomscrolling happens to the best of us but it can easily make a bad situation worse. Knowing how to recognize and stop doomscrolling is an essential skill for contemporary life and challenging times. With mindful awareness and self-compassion, you can stop doom scrolling, care for the fear that started it, and put your time and energy to better use.

If you need any additional strategies for staying calm in the midst of difficulty, check out the Coping Strategies for Difficult Times ebook.

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Mindful Advocacy: Interview with Medical Malpractice Attorney Kathryn Conway

Though I have had a few experiences as a lawyer on the side of the plaintiff, most of my legal career has been on the defense. Lawyers of all kinds may share certain stresses, regardless of practice area. But the demands of working as a lawyer for injured people seeking compensation can be uniquely intense. In this interview, Kathryn (“Kate”) Conway, Partner at Power Rogers and an experienced medical malpractice attorney in Chicago shares her personal experiences and insights on how mindfulness and compassion have helped her navigate the emotional complexities of high-stakes cases.

Question: Can you share a little about the emotional challenges lawyers face, particularly in cases like personal injury or medical malpractice?

Kate: Absolutely. Advocacy, especially in emotionally charged cases, can be incredibly demanding. I often work with families who’ve experienced catastrophic injuries or loss due to medical errors. Their pain and grief are palpable, and as lawyers, we feel a deep responsibility to do right by them. Early in my career, I struggled with drawing the line between caring deeply for my clients and maintaining the clarity needed to handle their cases effectively. Over time, I realized that mindfulness could help me strike that balance.

Question: How has mindfulness played a role in your work as a lawyer?

Kate: Mindfulness has been transformative. It allows me to stay present for my clients while ensuring I don’t become emotionally overwhelmed. For instance, I once handled a particularly tough case where a young family lost a loved one due to a preventable medical error. Their grief was overwhelming, and it was challenging to compartmentalize my emotions during trial preparation. I turned to mindfulness techniques, like grounding exercises and pausing to breathe, which helped me stay emotionally available for them while making sound, strategic decisions.

Image with quote that says: Mindfulness benefits both lawyers and their clients.

Question: What are some mindfulness techniques that have worked well for you?

Kate: There are three techniques I use regularly:

The Power of the Pause
Taking a brief pause during emotionally charged moments can make a big difference. Whether it’s a few seconds of deep breathing or simply stepping back to reflect, pausing helps me respond intentionally instead of reacting impulsively. For example, during contentious negotiations, I’ll take a moment to collect myself before responding. This helps me stay calm and focus on achieving the best outcome for my clients.
Setting Boundaries
It’s essential to set emotional boundaries. As lawyers, we care deeply about our clients, but their struggles aren’t ours to carry. After a particularly heavy client meeting, I’ll go for a walk or spend a few minutes journaling. This helps me process what I’ve absorbed and reaffirm my role as their advocate, not their emotional caretaker.
Compassion Without Attachment
Active listening is key. I strive to be fully present when clients express their emotions, validating their feelings without becoming entangled in them. Afterward, I often reset with a short breathing exercise or a guided meditation.

Question: Do you have any resources you’d recommend for lawyers or professionals exploring mindfulness

Kate: Absolutely! Two books I found particularly helpful are The Miracle of Mindfulness by Thích Nhất Hanh and Wherever You Go, There You Are by Jon Kabat-Zinn. For more accessible content, I recommend the Headspace YouTube channel and The Mindful Lawyer podcast. These resources offer practical ways to incorporate mindfulness into daily life.

Question: How do you see mindfulness benefiting lawyers in their professional lives?

Kate: Mindfulness benefits both lawyers and their clients. For us, it helps reduce burnout and improves decision-making by keeping our minds clear and focused. For clients, it fosters trust and empathy in the lawyer-client relationship. At my law firm, where we handle high-stakes medical malpractice cases, maintaining clarity and emotional regulation is crucial. It allows us to advocate effectively without being overwhelmed by the stress of the case.

Image with 3 ways for attorneys to take a mindful pause as discussed in the blog post

Question: What advice would you give to lawyers looking to integrate mindfulness into their practice?

Kate: Start small. Mindfulness doesn’t have to mean meditating for hours. It could be as simple as taking a few deep breaths before walking into court or setting aside time to reflect at the end of the day. Over time, these small practices can make a big difference.

Conclusion: A Sustainable Path Forwa

Advocacy in high-stakes legal cases is demanding, but mindfulness provides a sustainable path forward. Kate’s insights show how lawyers can balance compassion with professional detachment, ensuring their advocacy is guided by strategy and care—not stress or overwhelm. Whether you’re a lawyer or navigating the challenges of life, mindfulness is a powerful tool for staying grounded and effective.

Bio: Kathryn (“Kate”) Conway, Partner at Power Rogers, is a seasoned trial lawyer specializing in personal injury and wrongful death cases. Beyond her legal achievements, Kate advocates for compassion in law through her work with nonprofits like Sarah’s Inn and Chicago Jesuit Academy. As a mentor and past President of the Women’s Bar Association of Illinois, she promotes mindfulness and empathy in legal advocacy, drawing on her experience supporting clients through emotionally challenging cases.

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How to Craft Your Daily Meditation Practice

One of the most common questions I get as a meditation teacher is also my favorite question to ask other meditators. That question is “what does your meditation practice look like?” As a teacher, I know people are asking for guidance about what their practice should or could be.

When I am asking the question, though, I am not asking it to test the other person. Instead, I am asking it because someone’s daily practice can tell you a lot. I love seeing the variety of ways that people find to make meditation their own, so I enjoy hearing people talk about it.

Though certain lineages may have preferred meditation practices, there aren’t universally applicable rules that apply to all of us. In addition, even very experienced meditators may have to rethink or revamp their practice regimen from time to time. Here are some things to consider when crafting or reshaping your meditation practice.

1. Identify the Intention Behind Your Meditation Practice.

One of the reasons that I cannot offer a generally applicable “ideal” meditation practice is that I think meditation works best when it supports personal intentions. By this, I don’t mean that meditation must or should be a solely individualistic endeavor. I have said many times before that community is essential to meditation and that, ideally, meditation will help us engage more fully in our communities.

Even so, meditation is a long-term practice. If you are going to make the habit stick, it helps if it supports your life, values, and goals. As a result, an important first step in crafting a meditation practice is to consider your intention for meditating.

Do you want the health benefits? Do you want a time to rest? Do you want to learn better ways of managing stress? Do you want a time to check in with yourself? Do you want to relax so you can get better sleep? Whatever it is, identifying the purpose driving you can help you tailor a meditation practice.

Image with quote from the blog post that says "Meditation works best when it supports personal intentions."

2. Consider the Meditation Technique that Supports Your Intention.

Identifying your intention for practice is important because there are so many options for practice technique. Meditation practices come from a variety of spiritual lineages, secular disciplines, and include a seemingly endless number of techniques.

If your practice lasts long enough, crafting your meditation routine may include exploration of everything from breath focus, to body scan, mantra, loving-kindness, and beyond. Exploration is a great thing, but ideally your daily practice will become relatively simple, stable, and consistent.

Your specific purpose in meditating will help you decide which practice best supports your life. This may take some trial and error and experimentation. Pay attention to how you feel in practice and any changes that you may be experiencing in life. This can tell you if the practice is supporting your intention or not.

3. Decide the Frequency, Duration, and Setting for Your Meditation Sessions.

Once you have selected a practice, then you must decide how long, how often, and where to practice. Many people ask me for a minimum time they must practice to get benefits. Though I recommend starting small for those new to practice, ideally the duration of your sessions will grow over time. So, the real question is what amount of time will you, as a practical matter, meditate consistently?

That is because consistency is what transforms meditation from a pastime to a practice. As a practicing lawyer myself and a busy mom, I don’t claim to meditate every day without fail. But I meditate most days and strive for 30 minutes of daily practice. That period of time is sustainable for me long-term and it allows me to rest, connect with myself, and cultivate focus and stability.

In the same way, it helps to have a designated meditation spot which may include your meditation cushion or a comfortable chair. Meditation on the go is a necessary option for most lawyers and one I frequently use. With that said, a special spot can help to remind you of practice and settle more quickly when your meditation starts.

Image with quote that says: "People often ask for the “minimum” amount of time they must meditate to see benefits. A better question is: what amount of time will you, as a practical matter, meditate consistently?"

4. Don’t Forget to Ask for Help.

Still feel lost with all of the details regarding meditation practice? That’s normal. It could be a sign that you need some more exploration time to feel at ease in your practice. It could also be reason to consider getting more support for your practice.

Over the millennia, meditation has been taught in groups and with teachers. Technology has allowed us to learn the practice without these supports and I got my practice started without them. Whether you use guided meditations or prefer an unguided practice, starting with the help of an app (or this blog!) may be great for those of us who want to explore meditation before we commit.

For more in-depth understanding of the practices and the many shapes that meditation can take, you can always explore working with a meditation teacher, taking a course, or finding a community. Even if you meditate alone most of the time, getting help and support may instill confidence that you have a practice that supports your life.

Image that shares the 4 tips for crafting a meditation practice shared in the blog post

Conclusion

There are many effective ways that you can structure a daily or regular meditation practice. If you practice meditation for long enough, you are bound to find that your practice will shift and change with time. Whether you are new to meditation or are experienced and looking for a change, this post is offered to help you evaluate your daily practice to ensure it continues to benefit your life.

If you want some immediate help for your practice, check out the Resources page and our guided meditations. In particular, these downloads may be helpful in shaping a practice that works for you:

The Meditation Habit Worksheet may help you find ways to make your meditation practice easier to maintain;
Pause and Begin Again Ebook offers an overview of several practice types and solutions for common challenges;
The Heart of Loving-Kindness Practice Guide is an in-depth guide for metta meditation and its benefits; or
The Personal Well-Being Workbook may help you consider the role of meditation in your life.

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Cultivating Motivation: A Mindful Approach for 2025

In case you didn’t notice, I took the last month off from the blog. This was actually a good thing. I had a great 2024 filled with many wonderful things, including finding my place at a new law firm, editing a legal treatise for LexisNexis, and many new opportunities. The only downside was that I was exhausted by December and, as a result, many of my normal habits fell away.

This means that I have been thinking a lot about motivation lately because I need to get back to my normal habits. As most of us know, January is the perfect time to refresh habits because it is the season of goal-setting and resolutions. I have already picked my word of the year for 2025, so now I just need the energy to execute my plan. This raises the question: how does one bring motivation back?

Motivation Starts with Intention

If I had to answer this question with one word, it would be “intention.” I used to think talk of intention was new age puffery. It made me roll my eyes and wonder what the heck it even meant. “Why did I need to think about intention?” I would think to myself. “I usually know what I am doing.”

Experience, and of course lots of meditation, has shown me that in many cases we do not know at all what we are doing. Sure, we know in the sense that we are generally aware of what is happening and have a vague idea about what we want. But, how often do you actually think about the direction of your life and where it is leading you? How often do you ask what your deep intentions are?

Mindfulness Can Help You Connect with Your Intention

More often, we are embroiled in habits and busy people, like lawyers, can get so distracted by life that we don’t think about how we want to live. For this practical reason, when we want to establish new habits or need to get back to old ones, it helps to reflect on our intention and ask what we want or are trying to achieve.

This is one of the reasons that meditation has become such an important part of my life. Not only does the practice give my nervous system a break, it also allows me some time and mental space to check in with myself, including what I need and what I really want. In fact, it is so important that I have made checking in with my intention the first step when I start meditating.

Image with quote that says "Motivation starts with intention and mindfulness practice can help you connect with your intention."

Motivation Requires a Connection Between Effort and Results

Identifying our intention may be enough to get us started with initial steps, but it won’t last for long by itself. It is commonly said that habits take weeks to form, so a burst of initial energy from a reflection on intention will only get you so far. The next essential step, I find, is often overlooked: we need to create a connection between our effort and the results we week.

In my experience, this connection requires two things:

a belief that our effort will lead to some kind of positive result; and
a plan to turn our belief into a reality.

In some cases, belief comes first but sometimes we may need to chart a course to inspire confidence. Last year, I succeeded in losing some weight in a few months. Of course, I had thought about starting for months before but put it off until I started imagining my plan of attack. Once I had a plan, I realized the feat was achievable and it gave me the energy to try.

Sustained Motivation Requires a Good System

Now, anyone who has tried to start a new habit or get back to your wholesome ones knows that energy fades. As you are creating your plan of attack, therefore, it only makes sense to factor in a system that will sustain your motivation.

To do this, you can’t rely on discipline and willpower alone because both of these things wear out quickly and may be heavily taxed by your existing lifestyle and work. If you are a lawyer or other busy professional, your schedule may not be your own. If you are a caregiver in addition to that, many people may depend on you too. This means, at some point, you are going to require support to stick to your good habits.

What Kind of System Supports Motivation?

So, what kind of system supports sustained motivation? For a deep dive on this issue, I highly recommend that you check out Atomic Habits by James Clear. He has a lot of practical tips for changing habits and making the change stick.

In general, though, what you want to do is create a system that offers you support on a practical level. It should reduce the friction and effort needed to overcome it in getting the relevant task accomplished. Ideally, if at all possible, your plan should support your intrinsic desire to do the task. That means increasing your personal enjoyment and satisfaction with the task.

An important way to do this is to track and check your progress and to regularly check in with your intention to remind yourself why you are investing the effort.

Image of a notebook with a quote that says "Willpower can’t sustain motivation, But a good support system can."

Self-Compassion Is Essential

Ideally, when you get back to your new habit, it will be smooth sailing with no major challenges. For most of us, though, challenges and struggles are bound to arise eventually. This is why self-compassion is one tool that is essential to sustaining or renewing motivation.

As I have written before, self-compassion is positively correlated with goal attainment because it supports persistence. When a challenge arises, it is self-compassion that helps us focus on what we need instead of how we failed to measure up. When our energy is depleted, self-compassion is what may help us take the time to rest so we can recover and get back on track.

Just like any other habit, self-compassion is a skill that can be trained over time and it is one that can support you in cultivating other positive habits. For this reason, as you set your intentions and craft plans to motivate yourself for the new year, be sure to include compassion for yourself.

Conclusion: Motivation Can Be Cultivated and Mindfulness Can Help.

This is a great time of year for refreshing habits but don’t fall into the trap of believing that motivation is an elusive energy that changes like the wind. Though motivation can be this way, it can also be something we cultivate with mindfulness and self-compassion. If we connect to our intention and craft a plan that supports our effort, we can cultivate motivation and sustain it over time.

If motivation to start or get back to meditation is what you are looking for this year, check out the downloads on our Resources page, including the Meditation Habit Worksheet based on the principles of Atomic Habits.

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10 Gift Ideas to Encourage a Loved One’s Mindfulness Habit

When I teach mindfulness, I always stress that you don’t need to buy anything when you start a meditation practice. With that said, some accessories can support a practice. Beyond that, around the holidays we always need some gift ideas for those in our lives. If you have someone in your life looking to create or establish a mindfulness habit, some of these ideas might help.

1. Meditation Cushion or Bench

A chair is perfectly sufficient to meditate, but if you do it regularly it can help to have a defined space for the practice. In addition, once you are able to sit for longer than 15 minutes, a cushion can help you maintain a good posture. You can find any number of meditation cushions or benches online, including on Amazon. I recommend a buckwheat fill for your cushion because it offers support and you can refill the cushion with more hulls over time.

2. Meditation App

A meditation app can help make a practice accessible because the world’s best teachers are always with you on your phone. Many apps also have courses available to teach the practice to you. Headspace, Calm, and Ten Percent Happier each have gift subscriptions available. In addition, fitness apps like Peloton has yoga classes and meditations as well and Peloton also has an introduction to meditation course.

3. Books

There are so many good books on mindfulness and meditation practice out there that you really can’t go wrong. Any of the books I have reviewed on this blog would make a fine gift.

If you want an easy and accessible introduction to meditation written with lawyers in mind, check out my book, How to Be a Badass Lawyer.

A few other books I have mentioned but not fully reviewed include the following:

Zen Habits

Mindfulness in Plain English

Radical Compassion

Ten Percent Happier

4. Courses

You may be able to find courses and retreats at your local yoga studio, dharma or zen center, or other public facilities. If you can’t, Sounds True has a number of self-paced audio or video courses available from the best teachers in the world. They also regularly have sales that make these courses really affordable. For those new to the practice, we recommend Tara Brach’s and Jack Kornfield’s Power of Awareness.

5. Blanket

It’s not unusual to get cold during meditation practice since you are sitting still for extended periods of time. In addition, a blanket can add a sense of comfort and even protection to help you calm during your practice. I recommend a blanket that is soft and comforting, but also light so that it doesn’t make you too hot as you sit.

6. Candle or Diffuser

The jar candle seems to be the ubiquitous holiday regift. But, on the bright side, nice smells can support a meditation practice. In the same way, an essential oil diffuser can do the same thing. If you are intending it to be used during meditation practice, pick something with a scent that is soothing so it doesn’t overpower or distract you while you sit.

7. Gift Card to Yoga Studio

Sitting isn’t the only way to learn mindfulness. You can also learn it from yoga and many yoga studios offer practices or courses on meditation. Many yoga studios offer holiday promotions for gift cards or class passes. In this way, you can support a local business while offering a friend a chance to establish or refresh their mindfulness or yoga practice.

8. Yoga Props

Restorative yoga is an excellent way to ease into meditation practice but this practice is not as prevalent at brick and mortar studios now due to the pandemic. You can solve this problem by offering the gift of yoga props. With a couple of blocks, a yoga blanket, and a bolster, your friend could easily start a restorative practice at home on their own. In fact, Amazon even has a restorative yoga starter kit and Judith Lasater has several great books that teach the practice for beginners.

9. Devices

Extra devices aren’t really necessary for a meditation practice, but some items can support it or solve a particular problem. A nice set of wireless earbuds can make your meditation practice mobile or help reduce distractions while you sit. If you are really into gadgets and have a larger budget, you could look into the Muse. By the time I tried the device, my practice was already established so I have not really used it much but it could be helpful to someone new to meditation. I also recently discovered Zenimals which offer a screen-free way of providing guided meditations to kids.

10. Time

The biggest impediment to a meditation practice is the lack of time. So, if you want to give the gift of mindfulness, you may not have to spend any money. You could offer to babysit, take care of pets, or water plants for a friend who wants to go on a retreat or take a meditation course.

As a caveat, don’t push any of these gift ideas on anyone. Meditation is a deeply personal practice and it may not be right for everyone. Thus, I wouldn’t give any of these gifts unless I knew that the person was interested in mindfulness, yoga, or looking for some help with their stress management strategies. For those friends or family members looking to develop or establish a meditation habit, however, any of these gifts can support their practice and help it grow.

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Strong Lawyers Know When to Ask for Help

I never used to ask for help. Like at all. For most of my life, I would struggle mightily on my own for hours. I’d wade in self-doubt, angst, and worry until some unwitting person happened upon me. So overcome by pity and confusion, this person would practically force help on me.

In situations like this, a part of me would be glad to get some support. Clearly, I needed it. Usually the helpful person would see something I hadn’t, have an expertise I didn’t, or at least calm me down enough that I could think again. Even so, being in this position of vulnerability caused me to feel something else too: shame.

There’s No Shame in Asking for Help

Shame at what, you might be wondering. Just for needing help? Of course, the answer to that question, justifiably scoffing as it is, is yes. I used to feel ashamed to ask for help and certainly to need help. Ugh. Even the words “need help” sounded so piteous to me then that I couldn’t bear to think they referred to me.

I am here to officially declare that I have changed my mind about help. In truth, help is not something to be ashamed of at all. Help, knowing when you need it and having people to ask, is something that should make any lawyer exceedingly proud.

Asking for Help Usually Shows Self-Awareness and Wisdom

Think about it. Asking for help implies a few things that any smart, capable professional ought to be thrilled to announce to the world. First, knowing when to ask for help requires two important traits: (1) self-awareness; and (2) wisdom.

Though nobody, especially lawyers, likes the experience of acknowledging our own limits, few would argue that being aware of one’s limits is a bad thing. In fact, most lawyers would readily admit that they have seen disastrous consequences for lawyers and professionals who lack the ability to see themselves clearly.

Wisdom is related to self-awareness but it implies more than a present moment awareness of oneself. Instead, wisdom only exists when one is aware of lived experience over time. Knowing when to ask for help requires wisdom because we have to judge when collaboration serves us better than individual action alone.

Image with quote from the post which says "Acts of kindness support well-being but most people underestimate how much others are willing to help."

Asking for Help Means You Have Someone Helpful to Ask

Another reason why asking for help should make you proud is that doing so implies something most lawyers would want to brag about: a solid network. Think about it. If you ask for help, you are probably going to be asking someone with a talent, position, or expertise you don’t have.

Inherently, this implies that you are connected and on good terms with talented, powerful, kind, and prosocial people. This is something to celebrate and to relish. In fact, this is very reason that most lawyers take pride in cultivating good networks. We do so because networks can help us in many ways that most of us could never predict.

Asking for Help Increases Connection and Happiness

Some lawyers, myself included, may still struggle to ask for help on the theory that they don’t want to “burden” someone else. Though this may sound noble, it could easily be hiding something dark. I used to say this all the time, but I have since come to realize that I was just too afraid to feel vulnerable.

Hard as it was to face this feeling, I eventually came to see that this small act of vulnerability was a way to cultivate trust. Even to this day, it still feels awkward and desperate when I ask for help, but when I get it I always feel a warm glow. That warm glow is a connection to someone else and the feeling of support.

Research suggests, and I can attest, that people who offer help are similarly affected. Acts of kindness support well-being but most people underestimate how much others are willing to help. This means that seeking help isn’t a burden at all, but instead an invitation to connection.

Image sharing three of the points from the blog post indicating why lawyers show strength when they ask for help

Conclusion

If you struggle with asking for help, you aren’t alone. This is a reality for most lawyers. Even if facing every problem alone is your default setting, you can change this habit over time. Remembering that asking for help is a sign of strength is a good place to start. Next time you start to feel ashamed at the thought of needing help, flip the script. Knowing when to ask for help and having someone to ask aren’t signs of weakness; they are clear signs of strength.

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