Welcome! This page provides do-able ways to participate individually or with colleagues, friends, and family.
The Well-Being Week team has been working hard to make it easy for you to get involved.
Each of the 5 days in Well-Being Week is focused on one dimension of overall well-being. Below, you’ll find tips and downloadable activity guides to practice different dimensions of well-being.
If you decide to participate, we’d love to see you on social media. Please post about your experience, use the hashtag #WellBeingWeekInLaw, and follow along as the week unfolds!
Well-Being Week Schedule
MONDAY: May 1, 2023
Striving for regular activity, good diet and nutrition, enough sleep and recovery. Limit addictive substances and seek help for physical health when needed.
Confessions of Bad Exerciser, TedX Marin
Carter, Christine (2020) – Christine Carter PhD is a writer, speaker, coach and sociologist, as well as a Senior Fellow at the Greater Good Science Center. In this talk, filmed for TedX Marin, she argues that in order to build a new habit, like exercising, we need to release our perfectionistic desires and let ourselves be bad at it (at least for a while).
More Movement While Working
Pick one activity from the “More Movement While Working” section of the Well-Being Week in Law Physical Health Activity Guide (appears on page 2) and implement that strategy today – maybe it’s a walking meeting, or setting a timer to remind yourself to stand and move during the work day. Pick something small, give yourself permission to do what you can (no perfectionism allowed!), and acknowledge your victories when you follow through.
Time/Length: 1:30-2:30 p.m. EDT (30 min webinar immediately followed by 30 min breakout sessions of moving together)
Title: Moving Together: The science and experience of communal movement
We are kicking off Well-being Week in Law 2023 with a fun opportunity to learn and experience the benefits of moving with other people! Our panel of experts will delve into the science behind the power of moving with others – its positive effects on the body and mind, including motivation and positive emotion. We will also examine the social and cultural aspects of communal movement and how it fosters a sense of belonging and connectedness among participants. Our panel will explore the evidence-based reasons why exercising (or simply moving) in a group setting can be more effective, motivating, and enjoyable than the same activity performed in isolation. You’ll learn about the social and psychological benefits of group movement, including increased accountability, social support, and a sense of community.
Don’t miss out on this opportunity to learn and participate.
Absolutely no experience necessary. Please join any movement program that you would like and participate to the extent you are comfortable. Feel free to turn your camera off.
Breakout Room: Yoga with Maria Bries email@example.com
Find your inner island of refuge with a calming and meditative yoga session with Maria Bries. Maria has over 20 years of training in combining mindfulness with movement. You will experience a deep sense of peace and well-being. Your session will include guided imagery for stillness, poses for strength, flexibility and for releasing tension as well as cultivating awareness of resources from within. Your session will leave you feeling relaxed, refreshed, and renewed!
Maria Bries is an Illinois-licensed attorney with McCauley Lyman LLC where she represents developers, investors and lenders in project development and finance in the renewable energy sector. Maria is also a certified yoga and meditation teacher, with a focus on mindful self-compassion. Maria is a recent graduate of the 2-year Mindfulness Meditation Teacher Certification Program with Tara Brach and Jack Kornfield through the Greater Good Science Center at UC Berkeley. She is also actively involved in Prairie State Legal Services, a legal aid organization servicing 36 counties in northern Illinois.
Qigong, pronounced “chi gong,” involves using exercises to optimize energy within the body, mind, and spirit, with the goal of improving and maintaining health and well-being. Qigong has both psychological and physical components and involves the regulation of the mind, breath, and body’s movement and posture. In most forms of qigong:
- Breath is slow, long, and deep. Breath patterns may switch from abdominal breathing to breathing combined with speech sounds.
- Movements are typically gentle and smooth, aimed for relaxation.
- Mind regulation includes focusing one’s attention and visualization.
Stephanie Lewis is a certified mindfulness meditation and qigong instructor, national board-certified health & wellness coach (NBC-HWC), and government attorney. She works with professionals in a variety of fields to skillfully manage stress and release the barriers to performing and achieving personal and professional goals. Mind-body practices such as mindfulness meditation, breathwork, and mindful movement are integral to all of her work. She is a member of the Board of Directors of the Mindfulness in Law Society and the Maryland State Bar Association Lawyers Assistance Program Committee.
Breakout Room: Peloton Ride with Jessie Spressart firstname.lastname@example.org
Peloton Riders, your peloton hashtag to find one another is #wellbeingweekinlaw and you will be joining a 30-minute Mental Health Awareness Ride with Camila Ramón on Monday, May 1 at 2pm. The link is below, but there will also be someone to direct you to the correct ride from the IWIL webinar.
Jessie is the Founder and Managing Director of Optia Consulting. She brings more than fifteen years of experience in talent management and law firm professional development to her coaching and consulting practice. Prior to founding Optia, Jessie worked in consulting and spent more than a decade building and leading the professional development department at a law firm in Washington DC. Jessie is an ICF-accredited executive coach and holds Master’s degrees from Fordham University and St. Andrews University. Jessie has coordinated this Well-being week in law Peloton ride.
Breakout Session: Sit Grit Seated Workout with Nora Minno Altchech
Nora is a Registered Dietitian, Certified Dietitian/Nutritionist, NASM Certified Personal Trainer, and behavior-change specialist based in New York City, NY. Nora’s work and advice has been featured in several national publications such as SHAPE, SELF, Women’s Health, Good Housekeeping, and Well + Good. Nora is also the Director of Well-being at O’Melveny.
Breakout Room: Soca Fusion (fusion dance) with Miss Ella email@example.com
Ella has been a dancer all her life and is the founder of Soca Fusion LLC. She has studied under Martha Gray, Mariana Harkless, Judy Dworin, Lesley Farlow, and Marsha Parrilla and the Marcia Charles Dance Theatre Company. She has performed with artists including: Benjai, Voice, 5Star Akil, Olatunji, Lyrikal, Machel Montano, and Patrice Roberts. Aside from her own personal joy of training, creating, and performing, Ella loves to uplift youth through the performing arts as well. Ella has taught Hip Hop and other Afro Diasporic genres within Cambridge and Boston schools to bring joy and love into the hearts of young people. Ella strives for youth to feel confidence and determination in themselves so they can explore and feed their passions throughout their lives.
- Tarr, B., Launay, J., Cohen, E., & Dunbar, R. (2015). Synchrony and exertion during dance independently raise pain threshold and encourage social bonding. Biology letters, 11(10), 20150767. https://doi.org/10.1098/rsbl.2015.0767
- Guo, S., Liu, F., Shen, J., Wei, M., & Yang, Y. (2020). Comparative efficacy of seven exercise interventions for symptoms of depression in college students: A network of meta-analysis. Medicine, 99(47), e23058. https://doi.org/10.1097/MD.0000000000023058
- Sullivan P, Rickers K. 2013. The effect of behavioral synchrony in groups of teammates and strangers. Int. J. Sport Exerc. Psychol. 11, 1–6. ( 10.1080/1612197X.2013.750139)
Watch Sit Grit Seated Workout
Watch Soca Fusion Dance
TUESDAY: May 2, 2023
Cultivating a sense of meaning and purpose in work and life. Aligning our work and lives with our values, goals, and interests.
OnBeing with Krista Tippett and Dacher Keltner: “The Thrilling New Science of Awe” (2023)
Dacher Keltner is a professor of psychology at the University of California, Berkeley, and founding director of the Greater Good Science Center. In this podcast, he talks with Krista Tippett about research on primary experience of awe in human life. We experience awe in moments when we have a sense of wonder, or mystery, that transcends our understanding.
Connections that Create Purpose Assessment
Complete the “Connections that Create Purpose” activity in the Rob Cross article linked above, and identify one new purpose giving activity to explore bringing back in your life. Then talk to someone about this idea today – your spouse, a colleague, or a friend.
Time/Length: 1:30-2:30 p.m. EDT (45 min webinar immediately followed by 15 min Q&A)
What does the U.S. Surgeon General’s Framework for Mental Health and Well-being in the Workplace Mean for You?
Description: In this webinar, Dr. Leslie Hammer will share her expert insights on the U.S. Surgeon General’s Office Framework for Mental Health and Well-Being in the Workplace. She will pay particular attention to the role of managers and partners in supporting positive mental health and well-being among legal professionals. Dr. Hammer will discuss how this framework can help the legal profession deal with common mental health challenges, including stress, burnout, depression, and anxiety, and how it can provide a roadmap for creating a supportive workplace culture. As a leader of people (i.e., senior leaders, managers, supervisors, partners) this webinar is designed to provide evidence-based insights and practical guidance on how you can support and protect employee mental health and well-being. From the national framework to workplace culture change, these strategies are stepping stones to mental health and well-being in the legal profession. Scientific background
Leslie B. Hammer, Ph.D., firstname.lastname@example.org
Dr. Leslie Hammer is the Associate Director for Applied Research in the Oregon Institute of Occupational Health Sciences and Co-Director of the Oregon Healthy Workforce Center, Total Worker Health® center of excellence, at Oregon Health & Science University. She is also a Professor Emerita at Portland State University and a leading international expert on work and family, occupational stress, and workplace mental health. She specializes in the mental and physical health effects of supportive supervision at work and has extensive experience in designing, implementing, and evaluating worksite interventions and evidence-based supervisor training, including the Family Supportive Supervisor Behavior (FSSB) training.
WEDNESDAY: May 3, 2023
Engage & Grow
Career & Intellectual Well-Being
Seeking personal satisfaction, continuous learning and growth in our professional and personal lives, and financial stability. Engaging in creative or intellectually challenging activities that foster ongoing development and monitoring cognitive wellness.
How To Find The Person Who Can Help You Get Ahead At Work, TEDWomen
Harris, Carla (2018): Carla Harris is a business executive and author. In this talk, she explains why finding a sponsor is so important to propelling your career and provides tips for how to identify and approach a potential sponsor.
Time/Length: 1:30-2:30 p.m. EDT (60 min webinar with opportunity for Q&A)
Pro Bono & Community Service as a Pathway to Well-being & Job Satisfaction
Join us as we explore the power of pro bono and community service as a pathway to well-being and job satisfaction. We will delve into the ways in which pro bono work and community service can support well-being and job-satisfaction, including developing new skills, building relationships, and expanding your network.
Our expert panelists will share research showing that volunteering supports well being as well as their own experiences of working on pro bono projects and community service initiatives, and the positive impact it had on their personal and professional lives. They will also offer practical tips on how to find and engage in pro bono and community service opportunities.
Topics to be covered:
- The link between community service, well-being, and job satisfaction
- The benefits of pro bono work and community service
- Tips for finding the right volunteer opportunities
- Strategies for incorporating volunteer work into your work and your life
- Success stories of professionals who have leveraged volunteering for personal and professional growthThis webinar is designed for lawyers and legal professionals who are interested in exploring the potential benefits of pro bono work and community service. Whether you’re just starting out in your career or looking for ways to give back in a meaningful way, this webinar will provide you with valuable insights and strategies for incorporating service into your work and personal life.We look forward to seeing you there!
Volunteering is a path to well-being in several ways: (1) generating positive emotions; (2) enhancing social connection and a sense of mattering; and (3) boosting leadership and self efficacy skills
Kim, E. S., Whillans, A. V., Lee, M. T., Chen, Y., & VanderWeele, T. J. (2020). Volunteering and Subsequent Health and Well-Being in Older Adults: An Outcome-Wide Longitudinal Approach. American journal of preventive medicine, 59(2), 176–186. https://doi.org/10.1016/j.amepre.2020.03.004
Piliavin, J. A., & Siegl, E. (2007). Health benefits of volunteering in the Wisconsin longitudinal study. Journal of health and social behavior, 48(4), 450–464. https://doi.org/10.1177/002214650704800408
Rachel Jennings, Professional Development & Pro Bono Manager, Neal, Gerber email@example.com
Rachel Jennings is an experienced professional development professional, career coach, and attorney. As Professional Development & Pro Bono Manager at Neal, Gerber & Eisenberg in Chicago, Rachel helps lawyers develop professional skills, improve their well-being, and connect with pro bono clients. She is passionate about addressing health and well-being concerns in the legal industry, and she takes an active role as a health intrapreneur to increase engagement in well-being initiatives. Rachel also works to improve connections—both within her firm and to the local community—through pro bono and community service initiatives. Her goal is to build a sustainable workplace and support engagement and retention. She works towards that goal by designing well-being and core skills programs and by helping attorneys and staff to give back to their community.
Payal Salsburg (she/her/hers), Partner, Laredo & Smith, LLP firstname.lastname@example.org,
Payal Salsburg is a Boston-based lawyer focusing her practice in the areas of business litigation, corporate advice and counsel, and white collar criminal defense. She represents corporations, small businesses and individuals in connection with contract and business disputes, claims brought by the federal and state government, government and internal investigations, and other business-related matters. She routinely advises closely-held businesses on corporate and employment matters. During her years of practice, she has represented clients on a pro bono basis in immigration and asylum matters, as well as criminal record sealing efforts.
Payal is active in the Boston Bar Association, the Women’s Bar Association, the Women’s Bar Foundation, the South Asian Bar Association of Greater Boston, and the Asian American Lawyers Association of Massachusetts. She is a regular speaker and moderator for a host of seminars and panels organized by various bar associations and industry groups.
On the weekends, Payal volunteers at Saint Francis House Day Shelter and Ricesticks and Tea Asian Food Pantry. She has been recognized for her volunteerism by the President’s Council on Service and Civic Participation, receiving the President’s Volunteer Service Award several years in a row.
May 3, 2023 | 1PM ET
ABA Sponsored Webinar: Hobby, Passion, Side Hustle? Finding Creative Ways to Improve Your Well-Being as a Practicing Lawyer [CC]
Join our panel of successful lawyers who have navigated their passion, reduced their stress, and found a greater sense of well-being through their business side hustle as they provide you with a path of discovery to determine and pursue your passion.
THURSDAY: May 4, 2023
Means building connection, belonging, and a reliable support network. It is contributing to our groups and communities.
Surgeon General’s Report on Workplace Well-being Guidelines
Check out The Surgeon General’s Report on Workplace Well-being Guidelines. In the U.S. Surgeon’s new Workplace Mental Health & Well-Being Guidelines, aspects of relationship quality are imbued in all “Five Essentials,” defined as (1) Connection & Community, (2) Work-Life Harmony, (3) Mattering at Work, (4) Opportunity for Growth, and (5) Protection from Physical and Psychological Harm.
Ways to Listen Better. TEDx Global
Julian Treasure (2011), 7 mins. In our louder and louder world, says sound expert Julian Treasure, “We are losing our listening.” In this short, fascinating talk, Treasure shares five ways to re-tune your ears for conscious listening — to other people and the world around you.
12:30-1:30 p.m. EDT (45 min webinar immediately followed by 15 min Q&A)
Building Friendship & Belonging
Join IWIL as we welcome New York Times best-selling author Dr. Marisa G. Franco as she reveals science-backed tips to better connect with others while highlighting why connection is vital for the future health of society and its citizens.
New research highlights the correlation between loneliness and increased risk for suicidality and other mental health challenges in the legal profession. Dr. Franco will draw upon her research and experience to discuss why friends matter. They’ve been shown to improve mental and physical health, with one study of very happy people finding that their most defining characteristic was being socially connected.
Yet friendship networks have been shrinking over the last few decades as people have coped with distraction, burnout, and chaos. It doesn’t help that we live in a society that often prizes romantic love at the expense of other relationships.
How do we make and keep friends? What’s the secret to finding “your people” in an ever-more-fragmented world? Learn what science says about making friends in this interactive talk by Dr. Marisa Franco, a psychologist who has extensively researched human connection and systemic loneliness and whose book Platonic has been extensively lauded as a source of great practical advice.
She’ll discuss how the key to building lasting friendships can be found in scientific research on friendship. Specifically, her four-step evidence-based IDEA model will help you make friends: Initiate, Disclose, Expose and Affirm.
You’re never too old to make new friendships or deepen long standing ones. Whether you are a seasoned lawyer or just starting your legal career, this webinar is an opportunity to reflect on the importance of cultivating strong friendships in and outside of the office.
Krill, P. R., Thomas, H. M., Kramer, M. R., Degeneffe, N., & Anker, J. J. (2023). Stressed, Lonely, and Overcommitted: Predictors of Lawyer Suicide Risk. Healthcare, 11(4), 536. MDPI AG. Retrieved from http://dx.doi.org/10.3390/healthcare11040536
Pietromonaco, P. R., & Collins, N. L. (2017). Interpersonal mechanisms linking close relationships to health. American Psychologist, 72(6), 531–542. https://doi.org/10.1037/amp0000129
Dr. Marisa G. Franco
An enlightening psychologist, New York Times bestselling author, and TED speaker, Dr. Marisa G Franco is known for digesting and communicating science in ways that
resonate deeply enough with people to change their lives. She works as a professor at The University of Maryland and authored Platonic: How The Science of Attachment Can Help You Make—and Keep—Friends. She writes about friendship for Psychology Today and has been a featured connection expert for major publications like The New York Times, The Telegraph, and Vice. She speaks on belonging at corporations, government agencies, non-profits, and universities across the country, including Harper Collins Publishers, Cisco, American Association for the Advancement of Science, and The Department of State.
FRIDAY: May 5, 2023
Valuing emotions. Developing an ability to identify and manage emotions for health, to achieve goals, and to inform decisions. Seeking help for mental health when needed.
Cultivating Unconditional Self-Worth
Adia Gooden (2018). TEDx, 15:20 mins . In this talk, clinical psychologist Adia Gooden discusses the power of cultivating unconditional self-worth and how to break free from negative thought patterns so you can live more freely.
The Five Pillars of Well-Being: Emotional
One of the major contributing factors to us having healthy lives and healthy working lives is emotional well-being. Caroline Plumer, a Thrive Consultant with Guide+Thrive by BHS, explores the pillar of emotional well-being and offers tips on maintaining it.
Time/Length: 1:30-2:30 p.m. EDT (60 min webinar with opportunity for Q&A)
How to Build a Workplace that Supports Emotional Well-being
Emotional well-being is important at work for many reasons including: 1) a positive emotional state is closely linked to improved mental health; 2) positive emotions can improve productivity, engagement, motivation, and reduce stress levels; 3) emotional well-being promotes positive working relationships and teamwork; and 4) emotional well-being is part of a psychologically safe workplace.
This webinar will go beyond identifying the importance of emotional well-being at work and answer the question “How do we build a workplace that supports emotional well-being?”
Our three panelists will explore how to create a workplace that supports emotional well-being with practical evidence-based strategies that include: 1) how to make your physical space reflect your firm’s values; 2) how to support all members of your team, particularly those from underrepresented groups; and 3) practical policies for enhancing the emotional well-being of everyone.
Harter, J. K., Schmidt, F. L., & Keyes, C. L. (2003). Well-being in the workplace and its relationship to business outcomes: A review of the Gallup studies.
Keyes, C. L. M., Hysom, S. J., & Lupo, K. L. (2000). The positive organization: Leadership legitimacy, employee well-being, and the bottom line. The Psychologist-Manager Journal, 4(2), 143.
Waller, L. (2020). Fostering a sense of belonging in the workplace: Enhancing well-being and a positive and coherent sense of self. The Palgrave handbook of workplace well-being, 1-27
Kristina Mereigh, MPH, CWP, Director of Well-being, Covington & Burling (she/her/they/them) KMereigh@cov.com
Kris Mereigh is a transformational public health and well-being leader and speaker with 15 years of progressive leadership. She specializes in developing sustainable wellbeing strategies for organizations and developing wellbeing programs from nuts to bolts. She is currently in residence at Covington and Burling, LLP as their director of wellbeing. Her mission is to increase “community care” in the workplace by designing well-being strategies that operate in the nexus of wellbeing and diversity, equity and inclusion.
Kris earned her Master’s degree in Public Health Policy and Management from Johns Hopkins University and is a certified wellness practitioner through the National Wellness Institute. She has earned additional certifications in Health Communications Strategy (Johns Hopkins School for Public Health) and Diversity and Inclusion Organizational Integration (Cornell University).
Gavin Alexander, JD, Wellness Director of Jackson Lewis P.C. (he/him) Gavin.Alexander@jacksonlewis.com
Gavin Alexander is an experienced and passionate advocate and thought leader in the areas of mental health, well-being, and diversity, equity and inclusion in the legal profession and beyond. He is a licensed attorney and Certified Corporate Wellness Specialist, and he currently serves as the Wellness Director of Jackson Lewis P.C., a law firm with over 950 attorneys and over 60 offices across the United States. Before joining the firm, Gavin
served as the first-ever Fellow of the Massachusetts Supreme Judicial Court Standing Committee on Lawyer Well-Being. Gavin shared his own personal experiences with depression and near-suicide in Depression to Dedication: How Chief Justice Gants Saved My Life and Catalyzed Ongoing Advocacy for Mental Health in the Legal Profession, 62 B.C. L. Rev. 2759 (2021), “Trailblazing Toward Better Mental Health & Well-Being in Law: Q&A with Gavin Alexander, Well-Being Advocate,” Thomson Reuters Practical Law (Apr. 26, 2022), and he regularly speaks at law firms, law schools, conferences, courts, bar associations, and other legal institutions.
Gavin studied Theater and Mathematics at Wesleyan University, and he graduated from Harvard Law School magna cum laude in 2012. After law school, Gavin clerked for Justice Ralph D. Gants at the Massachusetts Supreme Judicial Court. From 2013-2020, Gavin practiced as an associate in the corporate department of Ropes & Gray LLP’s Boston office.
Gavin has served as a Co-Chair of the Massachusetts LGBTQ Bar Association and as a board member of the National LGBTQ+ Bar Association. Presently, he serves as a member of the Mass. Supreme Judicial Court Standing Committee on Lawyer Well-Being, and as a board member of Lawyers Depression Project and Leadership Brainery. He also serves on the American Bar Association Commission on Lawyer Assistance Programs’ DEI Committee, Institute for Well-Being in Law DEI Committee, Boston Bar Association DEI Section Steering Committee, and the Chief Justice Ralph D. Gants Access to Justice Fund Advisory Committee.
Gavin was named one of the Best LGBT Attorneys Under 40 by the National LGBTQ+ Bar Association in 2017, selected as one of Massachusetts Lawyers Weekly’s 25 “Up & Coming Lawyers” for 2019, featured on the Mass. Super Lawyers “Rising Stars” list for 2018-2020, and inducted as a Fellow of the American Bar Foundation in 2020. In 2021, he received the Mass. Association of Hispanic Attorneys’ Leadership Award, where he was described as “by far one of the most committed allies in the areas of inclusion, equity and social and racial justice,” and in 2022, he received the Kevin Larkin Memorial Award for Public Service from the Mass. LGBTQ Bar Association.
Nicole DeNamur Owner, Sustainable Strategies PLLC (she/her) email@example.com
Prior to launching Sustainable Strategies, Nicole practiced construction and insurance coverage law in the Seattle area for more than ten years. Her work focuses on creating collaborative spaces and uniting diverse groups to mitigate climate change through the built environment. Nicole is passionate about creating sustainable and inclusive spaces that support health and wellness. She maintains numerous sustainable building credentials, including WELL AP and Faculty, LEED Green Associate, Fitwel Ambassador, and EcoDistricts AP.
May 5, 2023 | 12PM ET
ABA Sponsored Webinar: The Superpower in Lawyering Like a Human: How Connecting to Your Humanity May Just Be Your Best Legal Skill [CC]
Being an effective lawyer is more than your substantive work. The best lawyers know how to lead from their whole selves to connect with clients, co-counsel, the court, and juries. Join this Well-Being in Law Week session to discover the pivotal balance between work and wellness.