Many lawyers pride themselves on powering through lunch, checking emails during “downtime,” or squeezing in calls between hearings. But the truth is, most of us aren’t actually taking breaks at all. Even when we step away, it often looks like scrolling news feeds, firing off “quick” emails, or catching up on LinkedIn.
The problem? That’s not real rest. Intentional pauses — even short ones — recharge your mind, sharpen your focus, and boost productivity. The key is choosing activities that genuinely give your brain and body a reset.
Here are five simple, low-effort ways to truly step away from the office and recharge:
1. Take a Gratitude Walk
A short walk outdoors (10–15 minutes is plenty) can reset your mood and perspective. Instead of mentally running through your to-do list, focus on noticing the details around you — the sound of birds, fresh air, or a neighbor’s garden. Practicing gratitude in this way helps shift your mindset from stress to presence.
2. Meditate (Even Just 5 Minutes Counts)
Law is fast-paced and often chaotic, which makes a few minutes of meditation invaluable. You don’t need an hour on a cushion; just close your eyes at your desk, follow your breath, or use a guided app for five minutes. Meditation clears mental clutter, helps regulate stress, and brings you back with more focus.
3. Move Your Body
Sitting all day drains your energy. Even small bursts of movement — stretches, a few flights of stairs, push-ups, or a short yoga session — can shift your energy and boost endorphins. Movement doesn’t have to be intense; it just needs to remind your body that you’re not glued to your desk.
4. Connect Beyond Work
Breaks feel deeper when you use them to nurture relationships outside of law. Call a friend, text family, or grab coffee with someone who isn’t going to bring up billable hours. A few minutes of human connection can restore balance, lift your mood, and remind you that work is just one part of life.
5. Do Something Just for Joy
Allow yourself a small, guilt-free pleasure: read a chapter of a novel, sketch, listen to music, or watch something funny. Lawyers often resist the idea of “wasting time,” but joy isn’t wasteful — it’s fuel. Even a short dose of fun can brighten your mood and change the tone of your entire afternoon.
The Bottom Line
Breaks aren’t indulgences; they’re necessities. Just like athletes schedule recovery to perform at their best, lawyers need intentional pauses to sustain focus, health, and performance. And the good news? They don’t require hours. Ten to thirty minutes of true rest can make all the difference.