The Importance of Time Off

The topic of the American work ethic came up this week. A dear friend who teaches in the public school system will be working through the end of the day on December 23rd. I was surprised by this... I remember as a child having a week off before Christmas started. This got us talking about the benefits of taking time off and how people are battling through burnout. And, not by chance, we continue to see high resignation rates. Whether you are a solo attorney or one of a few or many, it's critical to take time off and avoid burnout.

Better Health

Several studies prove the benefits of time off for better health. One study found that regular vacations may help reduce serious health issues including high blood pressure, high blood sugar, unhealthy cholesterol levels, and more. In fact, people who take annual vacations had a lower risk of heart disease and other cardiovascular problems. But why?

Well, there are several reasons. At the top of the list is stress. We all have stress and a certain amount is healthy. However, when it crosses over a threshold, it has a damaging effect. Continuously high levels of stress result in damage to the cardiovascular, respiratory, gastrointestinal, nervous, and reproductive systems. Taking a break from work, and other stressors helps give your body time to slow down. 

Reduced Stress

People who have ongoing high levels of stress, like attorneys, often see an increase in certain hormones, such as cortisol and adrenaline. These are typically called the "fight or flight" hormones. They come in handy when you are in a real fight or flight situation. However, if ongoing, heart disease is the result.

There are a few options to help reduce your stress. Try to focus on taking short breaks throughout the day. They don't need to be long. In fact, right now, try this quick exercise. Close your eyes. Take a deep breath in through your nose and slowly exhale through your mouth. If you can, do it to the count of four.. a slow count of four, please.  Unclench your jaw. Drop your shoulders. Ok, go. We will be here when you get back. 

Did you do it? Feel a little release? Do that a few times throughout the day. 

If you have more time, get some exercise. Do some jumping jacks. Maybe put on some music and just dance for 3 minutes. You get the idea. Move your body a bit. Have even more time? Do some meditation. Actively thinking about and addressing the stress helps, even if it's just 10 seconds at a time, a few times throughout the day.

Even better, get outside. Take a short walk. Do a lap around your building if you are in an office or around the block if you are home. Just a 20-minute walk helps you cut down on stress.

Improve Mental Abilities

This may be my favorite reason to take the time off. Studies have found that when you are in a relaxed state, that's when the big ideas come. So taking time off - like really off, not checking your phone when you are on your walk or on vacation - helps relax the brain. When the brain is relaxed, creativity has a chance to thrive. And that can have a longer impact to make your professional or personal life that much better. That’s why you have your best ideas on a walk, in the shower, or just after a workout.  

Better Sleep

I, for one, could certainly do with improving my sleep. Like many of us, particularly through the pandemic, good quality sleep has been hard to come by. It's long proven that better sleep helps us physically and mentally. Going on vacation and taking time off of work helps improve our sleep. Here are some other ways to improve your sleep: 

• Turn off the electronics at least 30 minutes before bed
  • Yes, that includes your phone, TV, computer, and all electronics.
• Set a consistent schedule, as best you can
  • Get to bed at the same time every night; wake up at the same time every morning
• Limit alcohol consumption
• Limit food intake in the evening
• Clear your mind before getting to bed
  • Try a meditation app, write down the things that are on your mind, take a warm bath or shower, listen to calming music.
• Get regular exercise, during the day
• Make sure your bed and bedroom are cool and comforting

Overcoming Burnout

Particularly for solo and small law firms, burnout is very real. Between managing your clients' cases, building your practice, and managing your life, burnout is real. There simply aren't enough hours in the day. Obviously, taking a break from the practice is key to avoiding burnout. But how do you do that?

• Plan ahead. 
  • Pick your vacation time and plan your caseload for that time off. 
  • It may mean working a bit longer before vacation, but that's an acceptable trade-off.
  • Make sure to let your clients know but be sure to let them know you will be reachable if anything that requires your attention comes up. 
• Take advantage of a natural break.
  • You may find yourself with a 'slow down' for any number of reasons.
  • When you do see it coming, even if it starts in 2 days, take that break in the action to take a vacation. 
• Get a backup person.
  • If you are in a firm with at least one other attorney, agree to monitor each other's cases so you can each go on vacation.
  • If you are a solo attorney, look for a trusted legal professional. A paralegal is very helpful here. 
• Use technology.
  • We do NOT want you working on vacation.  But sometimes, things happen that you must manage.
  • Having access to your law firm through technology gives you access if you need it. 

It can be very hard to take that vacation. We are our own worst enemies in terms of how much we take on for work. But the reality is,  not only is it possible, it's very important. The only way your practice succeeds is if you are present in the practice of law. So take that time off, rest, rejuvenate, and relax. If you can't take a week off, that's ok. Take 2 days. But take a much-needed and well-deserved break.

To that end, our team is taking a vacation next week. Because we are a team of many, we are each taking turns and prioritizing only the must-dos. So that means no blog next week. Practicing what we preach. We will see you after Christmas and sincerely wish you and yours all the best during the Holiday season... and some time off too.