How To Avoid Procrastination & Distractions as a Lawyer

Procrastination. Everyone does it, and when you are an attorney who is stressed and overwhelmed, it can be an easy trap to fall into. Getting stuck in a procrastination loop doesn’t feel good, and the more you do it, the more stressed out you are - the cortisol tap is turned on, and until you can take control of your time, it won’t turn off. How can you stop?

Stress Management Strategies For Attorneys

In her CLE program, Stress Management for Attorneys: Ethical Traps for the Unwary,  Francine Tone discusses six small steps you can take to pare down your to-list, prioritize your time, and most importantly, stop feeling the constant stress that comes with procrastination. Check them out below:

Shrink Your To-Do List

If your to-do list is unmanageable, of course, you want to avoid it! Try this exercise to shrink your to-do list: Make a graph with 4 quadrants: Urgent/Not Urgent and Important/Not Important. Use this categorization system to chart your to-do list and make a decision for each item: do it now, schedule it for a specific time, delegate it to someone else - or eliminate the task entirely.

Eat the Frog

Do the hardest or least interesting task first thing in the morning, when you are most rested and alert. Getting the “frog” out of the way will help make the rest of your day feel more productive and less stressful. 

Move One Hand

If there’s an assignment that is stressful just to think about, do one *small* task towards completing it. For example, open your case file and read the last entry. Chances are, once you are looking at it, you will feel less intimidated.

Make it Bite-Size

Break your project into manageable tasks and work on them individually. Turn each smaller task into a line item on your to-do list and check them off one by one. 

Chunk Your Time

Chunking similar tasks together will help you become more efficient and less scattered.  For example: Don’t schedule phone calls all day - dedicate a few hours a day towards all your calls.

You may not manage to do all of these every day, but working them into your routine slowly over time will create long-lasting changes. And remember: while procrastination can be a harmful habit, it’s also a coping mechanism - and the last year has been incredibly hard. Give yourself a break, try to do something that makes you feel good, and then cross one thing off your list.

How To Limit Distractions From Your Devices

Electronic devices make our lives easier in so many ways: they help us to stay in touch with people we care about, find information at incredible speed, and automate processes that previously took much time and care. With the speed and potential for increased productivity that our electronic devices offer, however, has come the expectation that we are always available and “just a phone call/e-mail/text message away” from our colleagues, clients and adversaries.

Notably, 86% of adult smartphone users will check their devices while speaking with family and friends. Today, even when we’re literally in front of someone we care about, we feel the impulse to “multitask” thanks to our devices. As studies have shown, multitasking is a myth, with neither thing having our full and complete attention.

Laurie Besden, Executive Director of Lawyers Concerned for Lawyers of Pennsylvania, explains the importance of recognizing the significant role that being distracted by electronic devices has in both attorneys’ professional and personal lives in her CLE program, “Shackled to Our Screens: How Technology has Imprisoned the Legal Profession.” Ms. Besden points out that although the recent pandemic has caused the lines between work and home to become even more blurred than ever before, attorneys now have the opportunity to set new boundaries for availability as we settle into yet another “new normal” of transitioning back to a more typical law practice.

Here are some strategies that attorneys can implement to establish better boundaries and improve their well-being, based on a 2018 study published in the Journal of Social and Clinical Psychology:

Set Clear Boundaries

Disconnect Whenever Possible

While technology will undoubtedly remain a significant part of each day because of the benefits it provides, disconnecting from our smartphones and electronic devices can help us to keep them firmly in the “tool” category – and prevent technology from running our lives like a cruel taskmaster. Apple’s iPhone has a focus function that can be set up to only allow certain notifications and communications during set time periods. Charge your cell phone in a room other than your bedroom so you’re not tempted to watch “one more YouTube video” before bed. Close your laptop and, importantly, put it away when you’re not working.

Manage The Use Of Applications

Applications such as Facebook and Instagram are known distractions for many people – attorneys included! It can be tempting to procrastinate doing important work for the quick dopamine hit that scrolling through social media can provide, but this often means less time to do work at a calm pace. If you find this to be the case in your life, consider uninstalling these applications on your smartphone in lieu of more beneficial applications like the meditation app, Headspace, for example. Rather than letting the whims of the latest social media algorithm dictate your mood, consider taking a few minutes to yourself to meditate and enhance your focus.

Find A New Standard

You’ve heard it before: comparison is the thief of joy. Seeing updates from acquaintances and celebrities living their “best life” on social media can make it seem like there’s something wrong with your “normal” life. We need to be reminded that social media is a highlight reel for most people. Unfollow, or otherwise disconnect, from outlets and people that inject distressing content into your life. Keep your own goals in mind and compare your growth with what you did yesterday, rather than with what someone else purports to be achieving online.

Set Aside Time For Self-Care

Use those technology devices to schedule a time to exercise, arrange a walk outdoors alone or with a friend, or schedule a massage – and then engage in those activities free from technology.

To learn more about the role of technology in the lives of attorneys today, check out Ms. Besden’s full program here.

Further Your Legal Education With Lawline Courses

Interested in learning more strategies and tips for becoming a better lawyer? Lawline offers a wide assortment of informative continuing education courses that allow you to develop your expertise and take charge of your professional growth. Check out our programs covering more than 60 practice areas and sign up for a free trial today.

Last Updated: 11/15/2023

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