4 Trial Lawyer • Spring 2022 By Judge Andrew Lavin Oregon Circuit Court, Multnomah Co. Almost every lawyer understands the importance of a good work-life balance. At least in theory. But in practice, many of us neglect two crucial ingredients —mental and physical health. It’s easy to let those things take a backseat to the immediate demands of a law practice. But if we’re not careful, forgoing healthy habits can become the norm. I see it often among the attorneys who appear in my courtroom. I don’t have a one-size-fits-all solution. But I can share some approaches I have discovered in the last 20 years that work for me. Maintain boundaries Avoid letting work intrude into other areas of your life. One way is to keep work confined to specific hours. Be efficient and present during your work hours and let others know your off hours are off limits. Avoid checking emails and voice mails when you’re not on the clock. Of course, as professionals, it isn’t always possible to confine our work to a traditional 40-hour week. And with increased telecommuting during the pandemic, the line between work and home has become even fuzzier. But it’s important to find ways to leave work at work so you can enjoy the rest of your life. Find a buffer between leaving work and coming home. When I was starting View From The Bench Hon. Andrew Lavin Achieving work-life balance my career, my buffer was a bar called the Lotus. I would meet friends from the DA’s office there, have a few drinks and decompress. Although I wouldn’t trade the (blurred) memories of those evenings for anything, I soon discovered downing several Long Island ice teas every night was not sustainable. I transitioned to going to the gym after work instead. That was effective until my commute changed. Then, listening to a podcast during my drive home helped me unplug from work. Today, I enjoy a quiet, solitary walk home to clear my head. Unwinding for at least 30 minutes before I start my evening allows me to put a lid on work until the next day. Develop a routine and keep it fresh Exercise not only contributes to physical health, it improves mental health by relieving stress, increasing confidence, reducing depression and producing endorphins. Scheduling time for exercise and sticking to that schedule is key. Signing up for group classes, hiring a personal trainer or making plans to exercise with a friend will keep you accountable to your routine. Start off easy with realistic goals. Eventually, work toward a weekly schedule that has some variety. For example, don’t just go for a jog every morning or lift weights each evening. Variety will keep you from getting bored and diversify the benefits. My routine has changed over time, keeping it engaging. When it’s time to switch things up, I push myself out of my comfort zone enough that I’m challenged but not so much that I dread it. Weightlifting (which I like) and cardio exercise (which I hate) are the core of my routine. But at various times, I have added different things to keep my routine from getting stale. I discovered Pilates several years ago and now I’m addicted. A year ago, my partner convinced me to try yoga. Although he loves it, I just couldn’t get into it and I stopped after a couple of months. My most recent venture is CrossFit. I immediately noticed results. But after a few months, I tore my rotator cuff and had to take a break. I’m gradually easing myself back into the classes and modifying the exercises to protect my shoulder. Maintaining a balance between what you are comfortable doing and what challenges you, listening to your body when you need a break, including variety and occasionally trying something new will keep exercise a constant in your life. Prioritize sleep Although equally important, restful sleep has evaded me more than an effective exercise routine. Sometimes, I drink caffeine or alcohol too late in the day. Other times, I get sucked into a bingeworthy TV series and stay up too late. But even when I cut down on those habits, and despite seemingly sleeping
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