Effective Strategies to Prevent Burnout and Boost Well-Being

STAYING FOCUSED AND AVOIDING BURNOUT Berkeley Law Academic Skills Program Workshop February 10, 2021

Exhaustion Lack of motivation Alienation or detachment Frustration, cynicism, and other negative emotions WHAT IS BURNOUT ? Difficulty focusing Not taking care of yourself Being preoccupied with school even when you are not studying or in class Generally decreased satisfaction Health problems

IMPOSTOR PHENOMENON A set of beliefs telling you that if you don t perform perfectly (according to an arbitrary standard), you don t belong Fear of being unmasked as a fraud Exacerbated by stereotype threat

Remember: it is not a personal failing! Physical habits for well-being and performance Getting outside Moving your body Giving yourself permission to rest STRATEGIES TO BEAT BURNOUT Growth mindset Mindfulness Reconnecting with your purpose and passion

Success is not the result of innate or fixed abilities Strategies GROWTH MINDSET Skills Planning Practice Mindset itself is a belief that we can change!

Permission to begin again, as often as necessary Life is not personal, permanent, or perfect. Your performance in law school is not who you are Things are constantly changing There are things we can control; other times we breathe and let it pass MINDFULNESS

EXERCISE: PURPOSE + PASSION What core values and goals are most motivating to you? Reflect on last semester: were there things you did to stay connected with your values and goals? Plan for this semester: how will you keep your values and goals top of mind? What opportunities for growth (knowledge and/or skill) can you identify?

Working smarter, not harder Pomodoro method? TIME MANAGEMENT + SELF-CARE Making time and space for non-law school activities, hobbies, friends Scheduling out busy weeks and the finals period

Skills, not grades Marjorie M. Shultz and Sheldon Zedeck, Predicting Lawyer Effectiveness: Broadening the Basis for Law School Admissions Decisions, LAW & SOCIAL INQUIRY, JOURNAL OF THE AMERICAN BAR FOUNDATION, Vol.36, Issue 3, 620, 661 (2011). WHAT MAKES A GOOD LAWYER?

SHULTZ & ZEDECKS LAWYERING EFFECTIVENESS FACTORS 1. Intellectual and Cognitive Analysis and Reasoning Creativity and Innovation Problem Solving Practical Judgment 2. Research & Information Gathering Researching the Law Fact Finding Questioning and Interviewing

SHULTZ & ZEDECKS LAWYERING EFFECTIVENESS FACTORS 3. Communications Influencing and Advocating Writing Speaking Listening 4. Planning & Organization Strategic Planning Organizing and Managing One s Own Work Organizing and Managing Others (Staff/Colleagues)

SHULTZ & ZEDECKS LAWYERING EFFECTIVENESS FACTORS 5. Conflict Resolution Negotiation Skills Able to See the World Through the Eyes of Others 6. Clients & Business Relations Networking & Business Development Providing Advice & Counsel & Building Relationships with clients

SHULTZ & ZEDECKS LAWYERING EFFECTIVENESS FACTORS 7. Working With Others Developing Relationships within the Legal Profession Evaluation, Development, and Mentoring 8. Character Passion and Engagement Diligence Integrity/Honesty Stress Management Community Involvement and Service Self-Development

Focus on skills, not grades BUILDING TOWARD SUCCESS AS A LAWYER Which of the lawyering skills do you already have? Which do you want to cultivate? How? Summer jobs, externships, clinics, pro bono work, advocacy competitions, skills classes, etc. Before fall course enrollment, schedule an academic advising appointment with Student Services

February 10 at 1-2pm: Rethinking Your Study Strategies SPRING ASP WORKSHOPS February 17 at 1-2pm: Exam Workshop March 31 at 1-2pm: Exam Workshop April 19 at 1-2pm: Exam Workshop

RESOURCES Mid-Week Mindfulness: Wednesdays @ 1-2pm Student Services ASP meetings with Haley or Prof. DiGennaro ASP Fellows: labs, office hours, and feedback on practice questions Berkeley Law staff psychologists Tang Center Psychological & Counseling Services