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律师工作生活平衡

作为一名经营小型律师事务所的律师或一名单独的律师,你可能会觉得自己从来没有达到过终点。你戴着许多帽子,有一个永无止境的待办事项清单。你甚至可能相信这样一个谎言:努力工作是律师的荣誉徽章。或者你可能会认为,如果不每周投入50多个小时,你就无法扩大业务规模。

别上当。蜡烛两头点完后,你唯一能做的就是把它烧尽。

要想成功,你必须有一个稳固的律师工作生活平衡。虽然一开始似乎很难做到,但你可以做一些事情来实现生活各个方面的平衡。

律师能否平衡工作与生活?

在律师事务所,我们相信健康的律师事务所。平衡是一切的核心。如果没有它,你的心理健康和整体健康就会面临风险。

约54%的员工表示 工作压力 影响他们在家的生活。研究还表明,压力和焦虑会影响工作 生产率 and co-worker relationships more than any other factor.

Stress, anxiety, and burnout are a good leader’s kryptonite—you must do what you can to prevent them.

Without balance, you’re likely to experience the following consequences:

  • Fatigue. Productivity and clarity dwindle with a lack of proper sleep. As an attorney, those are two things you can’t stand to lose.
  • Lost time. Time spent with loved ones is precious. So is time spent working on your novel, relaxing, traveling, or enjoying a good meal.
  • Loss of boundaries. When you work at home in the evenings and through the weekends, you start to eliminate the invisible boundaries between work and personal life. Unfortunately, some clients will try to take advantage of this, calling you at all times, asking for unachievable deadlines, and more.

Lawyer Work-Life Balance Begins With Your Goals

The goals you set for yourself and your firm inform your perspective on work-life balance. Balance means different things for different people. You must decide what’s important before figuring out what balance means to you.

For instance, you might have a professional goal of helping a certain number of families through custody issues this year. You might also have a personal goal of putting together a gallery showing of your art downtown. The balance you create will need to make room for these goals, as they’re both critical to your wellbeing.

Building a Balanced Work Schedule and Working Healthy Hours

After thinking about what’s most important to you, the next step is to build a balanced work schedule with healthy working hours. We recommend setting aside a certain number of hours each day as dedicated work time.

You don’t have to stick to the typical 9 to 5 if that’s not what works best for you. For example, you may need to drop the kids at school in the mornings at 8, so it makes sense for you to start at 8:30. Or, you may have a Little League team to coach at five, so you’ll need to call it quits at 4:30.

找到最适合你的方法并坚持下去。在谷歌日历中更改您的工作时间。如果你有一个网站,请列出你的工作时间,让所有人都能看到。不管怎样,在下班的时候关掉电脑,然后走开。不要在规定的时间外工作。

设置单个任务的时间

你的一天是否感觉被电子邮件或文档扫描占据了?每天为这些任务安排时间。例如,每天安排两次电子邮件时间,一次在当天早些时候,另一次在下午晚些时候。不要在设定的时间表之外看它。你会惊讶地发现,通过对日常生活进行这样的改变,你每天可以节省多少时间。

休息一下

在工作日休息是至关重要的。最有生产力的人在每小时的深入工作后都会短暂休息。如果你不能做到这一点,那就做对你有意义的事。例如,每30分钟做一次5分钟的拉伸休息。

每天吃一顿合适的午餐也很重要。坐下来,远离办公桌,不受干扰地享用食物。

安排假期

棕榈树和白沙(或雪山或林荫小径或其他漂浮在船上的东西)对灵魂有好处,这已经不是什么秘密了。从工作中抽出时间对身体和心理都有好处,比如减轻压力和增强动力。

当你真的度假时,就去度假吧。仅仅在另一个地方工作并不是度假。把电脑留在家里。如果客户迫切需要联系你,他们可以通过电话联系你。享受你的假期和减压。即使你因为日程安排(或正在全球范围内流行的疾病)而不能马上离开,也要寻找机会计划野餐、与家人长时间散步或周末野营。即使拔掉电源几天也能带来很多好处。 

Build Balance When Working Remotely

As a solo attorney, you may have decided the best work location for you is your home office. Or, due to recent changes resulting from COVID-19, you may have moved your firm to a remote setting. How do you maintain balance when your home and work are intertwined?

  • Claim a designated workspace. Draw a line between your workspace and living space. Don’t bring your laptop to the couch. Instead, set up a designated workspace you only use during your work hours. If you can, choose a space that has a door or other physical barrier that allows to you physically shut out work when it’s time to quit for the day. This will help you switch from work mode to home mode.
  • Stick to your working hours. Working from home brings with it a great deal of flexibility. But remote work shouldn’t be an excuse to be less productive. Stick to the same working hours you would if you were in an office outside of your home.
  • Don’t multi-task. Avoid throwing in that pile of laundry or replacing that light bulb, at least until after your working hours. You probably shouldn’t have Netflix running in the background either. Distractions result in productivity loss, which leads to additional stress.

Making Time for Family as a Lawyer

Checking your email quickly during family dinner may seem harmless. Unfortunately, these small tasks often turn into damaging habits that steal you away from precious family time. No matter how passionate you are about your career, your family should take precedence after hours.

Start making more time for yourself and your family by building balance into your home with these tips:

  1. Turn off. At the end of your workday, mute your notifications and disconnect. Use this time to be present with your family and home life.
  2. 照顾好自己。 健康和幸福是律师的基础 工作生活平衡. 确保你吃得好,锻炼,放松,玩得开心。工作一天后减压比你想象的更重要。
  3. 联系“负责人” 在家里有一个负责任的伙伴,比如配偶或朋友,可以帮助你照看孩子、照顾宠物和做家务。更重要的是,他们可以提醒你停止每五分钟检查一次你的工作电子邮件。
  4. 不要过度承诺。 当你看日历的时候,你会感到紧张吗?不要过度安排你的活动。相反,要学会说“不”,保护你的个人和家庭时间。

如何管理压力和焦虑

压力和焦虑是永远不能掉以轻心的。众所周知,压力对你的身心健康有着严重的影响。创造一个适合你的律师工作生活平衡是更好地管理压力的第一步。当你达到正确的平衡时,记住要为健康的睡眠和平静的休息时间留出空间。

律师的健康睡眠

美国约35%的成年人睡眠时间不足7小时 每晚. 不幸的是,这可能导致严重的睡眠不足,导致身心健康问题。例如,睡眠不足可能会导致负面情绪、精力不足和功能丧失,从而导致额外的压力。

专家 说26-64岁的成年人应该每晚睡7到9个小时,以获得最佳效果。为了确保你得到足够的健康休息,以下是一些小贴士:

  1. 关闭电子设备。 睡前至少半小时不要使用手机或其他电子设备。电子设备的光线可以延迟人体的内部时钟,抑制睡眠诱导激素褪黑激素的释放。所以,把它关掉。
  2. 坚持一个放松的睡前仪式。 洗个澡,穿上你最喜欢的睡衣,读一本好书。创造一个放松的睡前仪式,为你的身心睡眠做好准备。
  3. Ensure a comfortable sleep environment. Make sure your mattress and pillow are comfortable. A room temperature around 65 to 67 degrees is best for quality sleep.
  4. Avoid caffeine before bed. Caffeine is a stimulant that can throw off your body’s internal clock and keep you from getting a good night’s sleep. Refrain from drinking caffeinated beverages a few hours before bedtime.

Meditation, Mindfulness & Calm in a Law Firm

Stressful work situations can lead to burnout. To avoid becoming overwhelmed and shutting down, it’s a great idea to add some mindfulness practices into your daily routine.

A Simple Meditation & Mindfulness Exercise

Take a moment to sit in a quiet place. Close your eyes and take deep breaths through your nose. Be present in the moment, listening to the sound around you. As you feel thoughts creep up, acknowledge them, and then let them pass, returning to the present moment. What you want to do is simply be present without distraction. Let your thoughts wander and then bring them back.

With practice, you’ll find it easier to control those stressful thoughts that often creep up when you least expect them.

How to Bring Calmness Into Your Firm

A calm office is a productive office. Whether you’re a solo attorney or the leader of a small firm, there are a few things you can do to inspires calmness within your surroundings.

  1. Tidy up your space. A messy desk or office will surely trigger overwhelm and stress. Organize your space to make it a place you enjoy.
  2. Keep what you love close. Photos of family, your favorite coffee mug, or even inspirational quotes do a lot for our mental health. Surround yourself with things that inspire you or make you happy.
  3. Get comfortable. Don’t underestimate the power of a comfortable, ergonomic work chair. Being uncomfortable can trigger stress. Go ahead and splurge on a chair that fits you best; you’re going to spend a lot of time on it.
  4. 添加一些绿色。 引进植物来改善空气质量,帮助缓解焦虑。芦荟、仙人掌和蜘蛛等植物是办公室的绝佳选择。
  5. 使用扩散器。 众所周知,香味有助于改善情绪和减轻压力。散发薰衣草或洋甘菊等令人舒适的香味。

找到律师工作与生活的平衡需要时间

工作与生活的平衡不是一夜之间就能实现的。这是一个持续的过程,会随着你的优先级的变化而变化。如果你正在与压力或焦虑作斗争,我们鼓励你与专业人士交谈。找到你需要的帮助来照顾你的心脏、身体和思想。

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