The Importance of a Gratitude Practice for Lawyers

By: Jane Southren

Practicing law is not for the faint of heart. As a coach, I've seen firsthand how the pressures of it weigh heavily on even the most seasoned professionals. Long hours, high stakes, and the relentless pursuit of excellence can leave us feeling drained and disconnected. That's where the power of gratitude comes in.

Yep, you heard me right – gratitude. It’s not just for Thanksgiving or Hallmark cards; it’s a powerful practice that can transform your professional and personal life.

Gratitude is more than just a warm, fuzzy feeling. It’s a mindset that can shift our perspective and help us see the good in our lives, even when things get tough. For lawyers, I’ve seen (and lived, firsthand) what a game-changer this can be.  It works because an intentional and mindful gratitude practice actually changes the physiology of your brain, reducing the negative impacts of stress, increasing resilience, improving sleep quality, and enhancing your overall sense of well-being. In turn, those changes often have the cascading benefit of  improving your relationships with family, friends, colleagues and clients, which in and of itself is a powerful factor in improving one’s overall sense of well-being. 

In short, an intentional and mindful gratitude practice creates a virtuous cycle of myriad interconnected hallmarks of well-being. This cycle is so powerful that it sets off a significant portion of the negative effects that practicing law can have. In fact, it can even enhance our ability to enjoy and appreciate the benefits, privileges and joys that come with it. You know… the things we went into law for in the first place!

How to Get Started with Your Gratitude Practice

Alright, now that we know why gratitude is a game-changer, let's talk about how to actually get started with a gratitude practice. Don’t worry, it’s not about adding another item to your never-ending to-do list. Instead, it’s about finding simple, manageable ways to weave gratitude into your daily routine. 

Here are three easy and effective tips to help you kickstart your journey to a more grateful and balanced life. ​​

Keep a Gratitude Journal

Keep a Gratitude Journal: You can start by jotting down three things you're grateful for at the end of each day. It could be a big win in court or something as simple as a colleague’s support during a tough case, or even a great moment in coffee! Another idea is to have a gratitude partner and share the best thing that happens to you each day. I do this with my spouse and it has been transformative! The key is consistency in whatever first step you decide to take.

Make a point of expressing gratitude to someone for something every day: Take a moment each day to think up something that you can thank someone for. It could be a quick email or a face-to-face thank you. This not only boosts your mood but also strengthens your relationships.

Gratitude reminders: Use reminders to prompt you to think about what you’re grateful for that will fuel these small gratitude actions. It could be a sticky note on your computer, a daily calendar alert. Sometimes we just need a little nudge to keep gratitude at the forefront of our minds.

The Neuroscience of Gratitude

Practicing gratitude isn’t just a feel-good exercise; it comes with some seriously impressive benefits. Think of it as a secret weapon in your mental wellness arsenal. From reducing stress to improving your relationships at work, gratitude has the power to make a tangible difference in your everyday life. And here’s the cool part: there’s actual science behind it!

Let’s dive into the neuroscience of gratitude and see how it can reshape your brain for the better.

Boosts feel-good brain chemicals: Practicing gratitude regularly can increase the production of dopamine and serotonin, the "feel-good" neurotransmitters in your brain, boosting your mood and overall sense of well-being. 

Strengthens neural pathways associated with optimism: When you focus on gratitude, you’re essentially training your brain to be more optimistic. Over time, this strengthens the neural pathways associated with recognizing and appreciating things that are going well, and the agency you have had in making them go well which, in turn, causes you to feel optimistic more often. 

Reduces stress: Practicing gratitude decreases the production of cortisol. Lower cortisol levels, and the corresponding reduction in damage caused to your body, is crucial in a high-pressure profession like law. It leads to clearer thinking, better decision-making and myriad other positive outcomes to your health.

Improves sleep: Focusing on what you’re grateful for before bed can calm your mind and help you sleep better. A good night’s sleep is essential for cognitive function, memory consolidation, and overall brain health. It’s a win-win for your brain and body.

Enhances Empathy: Practicing gratitude activates brain regions linked to empathy and compassion. The knock-on effect of that is that your relationships with colleagues and clients improve and you foster a more supportive and collaborative work environment.

Incorporating gratitude into your daily routine doesn’t have to be a chore. Start small, be consistent, and watch how this simple practice can make a big difference in your life. As lawyers, we’re trained to spot problems and fix them, but taking a moment to appreciate what’s going right can make you not just a better lawyer, but a happier one too.

It may sound a little ‘woo woo’ to you, but I can assure you - from my own personal experience and the experiences of many clients who have built this practice —it works. Try it. Your future self will thank you.