🚀 "Ten Titans of Happiness: Powering Up Your Joy Levels!" 🌈

I have to be honest with you. Sometimes I have NO clue how things are going to go.

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This could be my wife finding a joke I made funny (or NOT) when I expected the opposite.

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It could be my kid doing something I did expect (for better or worse).

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Or it can be on social media, when a post doesn't perform how I expected it to. In this case I wrote this post (link to So almost 90 years ago How to Win Friends and Influence People came out.

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There’s this interesting almost throw away story about kids who lose the ability to walk but end up almost as happy after a few months.

Well in those 90 years we have proven this is to be scientifically true. It’s called hedonic adaptation.

For better or worse it applies to all situations.

So whether it’s something awful like the kids experienced or something wonderful like hitting the lottery…you’re probably going to the same state of happiness you have now anyway.

So why not try to be happy currently?

I see way too many lawyers saying “I’ll be happy when… (I make partner, have a $1,000,000 case, hire an associate)”…but the reality is in most cases you’ll adapt to it.

And that’s not even to say that the hiring partners at the firm, the clients with that big case, or the lawyer looking for a forever firm might prefer a lawyer who is ALREADY happy.) and WOW the responses were overwhelming both on the post and the messages I got about it.

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So here is what I promised...like collecting Infinity Stones, these ten scientifically-backed actions can boost your happiness levels, making you feel as unstoppable as Superman on a sunny day!

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1. Five Acts of Kindness - The Spider-Man Method 🕸️

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Be like our friendly neighborhood Spider-Man and perform five small acts of kindness weekly. A study from the Journal of Social Psychology found this increases happiness. (Read more)

I've seen different research on 1 per day for 5 days or 5 in a day...so test it out and see which brings you more joy.

Put It Into Practice: Whether it’s helping a colleague with a case, doing pro bono work or buying coffee for the team, small acts of kindness can web together a happier firm.

2. The Wonder Woman Workout 🏋️‍♀️

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Engage in physical activity like Wonder Woman. A brisk 30-minute walk three times a week enhances mental well-being.

The American Psychosomatic Society published a study showing  that three thirty-minute brisk walks or jogs even improve recovery from clinical depression. Yes, clinical depression.  The results even beat people on antidepressants.  Seriously, the stats on this are CRAZY!!!!

Put It Into Practice: Get up 30 minutes earlier and hit the road. Go for walking meetings. Meet up with a referral source for a hike.

3. Captain America's Gratitude Journal 📓

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Captain America always remembered the value of gratitude. Keeping a gratitude journal can significantly increase well-being and life satisfaction, says Harvard Health Publishing. (Read more)

Put It Into Practice: Start your day by jotting down three things you’re grateful for – it could be as simple as a successful deposition or a sunny day. Or if you want to take it to the next level, do this around the dinner table with your family (like we do).

4. Mindfulness Meditation - Channel Your Inner Doctor Strange 🧘

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Like Doctor Strange, practice mindfulness meditation. Research in JAMA Internal Medicine shows it reduces stress and anxiety. (Read more)

Put It Into Practice: Take a few minutes every day to meditate in your office, focusing on your breath and being present in the moment. Even 2 minutes has been shown to have an impact.

5. The Flash’s Speed Reading - Dive into a Good Book 📚

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Like Barry Allen's speed reading, immersing yourself in a good book can be a great escape. A study in PLoS ONE found that reading fiction increases empathy and emotional intelligence, contributing to overall happiness. (Read more)

Put It Into Practice: Create a mini-library in your office with a mix of law-related and fiction books for everyone to enjoy a quick literary break.

Here is our office library (photo attached)

6. Power Napping - Embracing the Dark (Nap) Side 💤

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Darth Vader may have been onto something with his meditation chamber. Short power naps can improve mood and alertness, suggests the Journal of Sleep Research. (Read more)

Put It Into Practice: Encourage short naps or restful breaks during long workdays to rejuvenate the mind. Look, you might not be able to pull a George Kostanza and do this under your desk...so maybe it's going home for lunch, or even just leaving yourself a specific break in the day (maybe combine this with your walk?)

7. The Green Lantern’s Green Thumb - Plant a Garden 🌱

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Like the Green Lantern harnesses the power of the green, gardening can boost your mood. Research in Journal of Health Psychology shows gardening reduces stress and enhances well-being. (Read more)

I really like this one, because so much of what we do as lawyers doesn't leave anything tangible afterwards...our client isn't in jail, they got their check, their business still runs...so gardening provides something we can see our impact on.

Put It Into Practice: Consider adding some greenery to your office. Tending to office plants can be a relaxing and grounding activity during breaks. And if you aren't a fern gully green thumb type...consider a Zen garden with some sand and rocks.

8. Connect with Your Clan - The Teenage Mutant Ninja Turtles Way 🐢

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Social connections are crucial. Engage in meaningful conversations. Research in Psychological Science indicates deep talks increase happiness. (Read more)

Put It Into Practice: Have regular non-work-related catch-ups with your team to strengthen bonds. Or netWORKing...but don't just talk about work. The more you invest in your employees and referral sources as humans the better it will be.

9. The Indiana Jones Adventure - New Experiences 🏞️

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Like Indy, seek new experiences. Trying new things leads to higher happiness, suggests a study in The Journal of Positive Psychology. (Read more)

Put It Into Practice: Whether it’s a new restaurant or a novel legal strategy, exploring uncharted territory can be exhilarating and joy-inducing. This is why I ALWAYS ask my referral sources to pick the lunch spot and my employees to win the choice to pick the firm fun day activities.

10. The Skywalker Sunrise - Witness the Dawn 🌅

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Embrace a moment of peace like Luke Skywalker gazing at Tatooine’s twin suns. A study from Journal of Positive Psychology indicates that experiencing awe, such as watching a sunrise or sunset, enhances feelings of well-being and expands our perception of time. (Read more)

I also like that this one impacts sleep habits as other studies have found getting some real sun in the morning (or watching the sunset) helps your circadian rhythm and gets you to bed on time (which makes you awake more well rested and in a better mood).

Put It Into Practice: Try arriving early to witness the sunrise once a week or take a moment to watch the sunset. To be clear, I do NOT want you beat the sun to your office for work at 5am...so maybe this is during a 30 minute walk or if you're up north and it gets dark at 5pm...maybe it's a quick stop on the way home to see the sunset. This natural spectacle can be a profound moment of reflection and gratitude.

In conclusion, integrating these small yet mighty practices into your daily routine can amplify happiness in both personal and professional realms, turning your law firm into a beacon of positivity and resilience. Think of them as your utility belt gadgets for well-being, each one capable of boosting your mood and energy like a sip from the Holy Grail (instead of killing you like a sip from the wrong cup). Remember, in the words of the legendary Yoda, "Do or do not, there is no try." Here's to choosing happiness every day!

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Until next time, may joy and justice be with you!

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