The mental edge every smart lawyer needs (but no one teaches in law school)
E114: Nine shifts to create the conditions so your brain has your back
Many years ago when I was a junior associate at Linklaters, I fell asleep during a client call.
Mid-sentence.
With my boss Greg watching.
Not because I didn’t care. But because my brain was fried.
Greg was very understanding.
But what he probably didn’t realise - and neither did I at the time - was that I’d eaten all the wrong things—and my focus had disappeared.
My eyelids felt like blackout curtains—finally a break from the glare.
Over time, that moment sparked a deeper realisation: I wasn’t showing up the way I wanted to.
And I know I’m not alone. Maybe you’ve felt it too:
You’ve rewritten the same sentence five times, and it still doesn’t sound right—your cursor blinking like it’s daring you to keep going.
The client turns to you mid-meeting with an unexpected question—and you’re answering while silently begging your brain to catch up.
You have a day to decide whom to fire from your team—three names in front of you, and your stomach twists as you scroll through the list, hoping the answer will suddenly be obvious.
What if you could meet those moments with the kind of mental clarity that helps you stay sharp under pressure—shoulders relaxed, breath steady, decisions clear?
That would be useful, right?
A brain that has your back.
Especially since your brain is the most important asset you have as a lawyer.
There’s the obvious reason, of course… It helps you think like a lawyer.
But there’s more. The right mental environment helps turn those pressure-cooker moments into ones you can navigate with presence—and without your shoulders ending up by your ears.
And smart lawyers like you know that creating this kind of mental edge isn’t about quick tips or hacks. Sure, I could rattle off more of those than you’d ever need.
No doubt, you’ve probably scrolled through Tik Tok (or maybe even your LinkedIn feed!!!) to watch more of them than I could ever serve up.
But as you know by now, I like to approach things a little differently.
For me, the mental edge comes from creating the conditions that help your brain stay clear, calm, and creative–for the long term–so you can show up to difficult conversations, make unenviable people decisions, and sail through long days with something more than just effort.
That’s what the nine shifts below are about.
But there’s a twist.
Some of these might sound familiar. You might even find yourself thinking, “Sure, but that won’t work for me.” I know, because I’ve been there—the 25-year-old me sitting in front of Greg, rolling my eyes at the idea that a glass of water or a quick break would change anything.
That’s why I created The Insider’s Effortless Scale. It compares:
Conventional Wisdom – what most people think matters (or overlook entirely)
Insider Insight – what actually shifts how you show up, think, and lead
Here’s what it looks like when that shift happens:
You walk into the Executive Committee meeting knowing that your legal advice and strategy are solid—and remain calm when someone unexpectedly questions your leadership style.
You maintain your presence when a major client surprises you with another last-minute pivot—and the senior partner on the call looks to you for the answer.
Are you ready?
Let’s look at nine things that help you show up that way—often in ways most people overlook.
Click on the links to go directly to the shift you want to explore!
Shift 1: Eat real food
Shift 2: Try a Peripheral Vision Exercise
Shift 3: Hydrate—with electrolytes
Shift 4: Take breaks
Shift 5: Try Non-Sleep Deep Rest (NSDR)
Shift 6: Move in the morning
Shift 7: Practise “Name. Tame. Reframe.”
Shift 8: Prioritise sleep
Shift 9: Use your breath wisely
👉 Over to you
Which of these nine shifts would make the biggest difference for you this week?
Maybe it’s something as simple as adding a walk into your morning or trying a new approach with a colleague. Start with one—and notice how your brain responds with more clarity and presence.
As always, let me know how it goes.
PS: If you're a lawyer or high-performing professional ready to show up with clarity and presence—without the grind—let’s chat about how the right conditions can make your leadership feel effortless, every day.
1. Eat real food
Conventional Wisdom: 1/7
Insider Insight: 7/7
You can’t out-think a food coma.
Back when I lived on the Coke and M&Ms diet, my brain was constantly crashing. That day I nodded off in front of Greg? 100% food-related.
What you eat shapes your clarity, energy, and patience. Insiders know: it’s not just fuel. It’s leadership support.
One of my clients—a senior executive who always put others first—tried the “Eat Real Food” approach. Within days, she was sleeping through the night, her weight was dropping naturally, and she had more capacity for the tough stuff at work.
When a family member asked— with a little bit of envy—what diet she was on, her partner replied:
“It’s not a diet. It’s just the way she eats now.”
Find out more:
→ How to Eat Real Food
→ 30 Day Reset
2. Try a Peripheral Vision Exercise
Conventional Wisdom: 1/7
Insider Insight: 6/7
Softening your gaze signals calm to your nervous system. It’s one of the quickest ways I know to shift from reactive to grounded—especially when I’m about to have a difficult conversation.
Try it before your next big meeting or even during it.
Here’s a video where I show you how to use this powerful tool
3. Hydrate—with electrolytes
Conventional Wisdom: 2/7
Insider Insight: 7/7
It’s not just about drinking water. It’s about your electrolyte balance.
Your brain needs minerals—especially sodium, magnesium, and potassium—to function well.
Feeling tired or foggy in the afternoons? Try hydrating with electrolytes instead of grabbing another coffee.
Here’s why electrolytes matter
→ Robb Wolf explains electrolyte imbalance
4. Take breaks
Conventional Wisdom: 3/7
Insider Insight: 6/7
Breaks aren’t a sign of laziness. They’re what keep your brain sharp and your creativity flowing.
Einstein reportedly took long walks in nature to solve problems and generate insights—and he wasn’t alone. Many great thinkers made space for breakthroughs by stepping away from the desk.
Still, it’s hard to stop working after 25 minutes—especially when you’re in flow or under pressure to get something out to a demanding client.
That’s why how you design your environment matters.
If you find yourself snoozing or ignoring your Pomodoro timer, try moving it across the room.
Make it easy to stop.
Make it easier to reset.
5. Try Non-Sleep Deep Rest (NSDR)
Conventional Wisdom: 2/7
Insider Insight: 6/7
When I wake up tired or feel lacklustre in the afternoon, I lie down and do Non-Sleep Deep Rest. No nap needed.
It resets me in 10 minutes—more than a coffee ever could. I also use it for jet lag.
Andrew Huberman might have popularised Non-Sleep Deep Rest, but if you do a search for “Yoga Nidra”, that’s exactly what it has been called before!
Here are a couple of resources to get you going.
→ Andrew Huberman - 10 min NSDR
→ Ally Boothroyd NSDR - Rapid 5 min NSDR
6. Move in the morning
Conventional Wisdom: 4/7
Insider Insight: 6/7
A walk outside first thing clears your head and kicks off your circadian rhythm. Which helps with sleep. Which helps with everything.
Also: I get some of my best ideas mid-stride.
7. Practise “Name. Tame. Reframe.”
Conventional Wisdom: 4/7
Insider Insight: 7/7
Difficult colleague? Old version of me would react fast. Now I pause. I name what’s going on. I give it space.
It’s the difference between tension and trust.
It changed how I show up.
8. Prioritise sleep
Conventional Wisdom: 4/7
Insider Insight: 7/7
Sleep isn’t just about rest.
It’s the foundation for mental sharpness, emotional regulation, memory, and presence. It’s what gives you the space to respond—not react. To choose your words. To keep your cool when someone else loses theirs.
In 20 Tips to Fall Asleep and Stay Asleep, I walk through the things that changed my own sleep—from mouth taping and magnesium, to shifting light exposure and meal timing. If you’re someone who wakes up wired at 2am, or lies in bed while your brain replays the day, you’ll find something useful here.
→ 20 tips to fall asleep and stay asleep
9. Use your breath wisely
Conventional Wisdom: 3/7
Insider Insight: 6/7
Slow, deliberate breaths calm your parasympathetic nervous system. They make it easier to show up with your shoulders relaxed—even if your colleague just pressed all your buttons.
This 4-7-8 breathing exercise - from Dr Andrew Weil - is one of my favourites.
→ Dr Andrew Weil 4-7-8 Breathing
That’s it for this week!
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To your health, joy, and success—one step at a time!
Eric
Nice to see this in my inbox Eric. Not to mention that this may be the most book-markable post I've seen from you. A fabulous cheat sheet and go-to resource for staying anchored. I like the idea of my brain having my back.