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Slowing Down Time in a High-Pressure Workday


For Alissa, a committed legal professional juggling clients, casework, and tight deadlines, time was always slipping through her fingers.


A packed schedule, endless task lists, and high-stakes responsibilities left her feeling like the day was running her life, not the other way around.


If you've read Atomic Habits by James Clear, you'll know how small changes make a big difference. This was certainly the case here, eventually improving her focus, energy, and ability to feel more in control.


Here’s how a few micro-tweaks can help you, like Alissa, create pockets of time to regain balance and mental clarity without compromising productivity.


Lawyer sitting at desk

1. Use Timers for Task Focus


Setting a timer for each specific task helps establish a clear start and end time, which can increase focus and productivity. Apps like Pomodoro or Focus Booster make it easy to set intervals, ideally 25-30 minutes, with short breaks in between. In a legal setting, this approach can work wonders for compartmentalizing focus.


Alissa started using 30-minute blocks for reviewing case notes, drafting emails, or preparing client updates. Knowing there was a built-in pause made her less likely to check emails or feel overwhelmed by other obligations during focus time.


Pro Tip: Start with shorter blocks for tasks that feel overwhelming, then increase as your focus strengthens. Studies show that focused intervals with breaks can reduce mental fatigue and increase sustained productivity over time.


2. Extend Your Lunch Break by 5 Minutes


Alissa initially thought that adding even five minutes to her lunch would disrupt her work flow, but she soon found the opposite to be true. Adding a few minutes gave her enough breathing room to mentally reset, improving her focus and performance in the afternoon.


If possible, use this time to get outside or practice a short meditation. Apps like Headspace offer quick guided sessions that can help shift your mindset and refresh energy levels.


Research Insight: Studies have shown that brief breaks, particularly with fresh air or mindfulness, reduce stress and improve overall cognitive function, which helps you return to tasks with a clearer mind.


3. Take Strategic Mini-Breaks to Reset


Brief, intentional breaks throughout the day can refresh focus without derailing your schedule. Consider adding a 3-5 minute break to grab a coffee, stretch, or chat with a colleague.


These breaks are particularly helpful when dealing with complex cases or juggling back-to-back calls. Alissa started to schedule 5-minute resets between client meetings to prevent the typical afternoon slump and found her focus in client consultations was more sharp and present.


Pro Tip: Schedule these mini-breaks into your calendar so you don’t skip them. Even a short break helps the brain absorb and process information, making it easier to stay engaged and efficient throughout the day.


4. Wake Up 30 Minutes Earlier for “Me Time”


Starting the day in control instead of jumping straight into work made a significant difference for Alissa. By waking up 30 minutes earlier, she created space for quiet reflection or setting intentions for the day, helping her approach her work with a greater sense of calm and purpose.


This time can be used for anything relaxing or grounding, reading, journaling, or just enjoying a coffee in silence.


For Alissa, it became a foundational part of her routine, reducing stress and improving resilience against daily challenges.


Mindset Shift: Giving yourself “me time” before diving into responsibilities can shift your perspective from being reactive to proactive, giving you a greater sense of control throughout the day.


5. Track Your Progress


Alissa found it helpful to journal about her energy levels or sense of productivity each day.


By tracking small adjustments, she could see which changes were most effective. A simple end-of-week reflection helped her recognize progress, celebrate small wins, and stay consistent.


Tracking the positive effects also allowed her to refine her schedule based on what felt most manageable and rewarding.


Pro Tip: Dedicate a few minutes at the end of each day or week to reflect on your experiences with each micro-tweak. Write down moments when you felt more in control or less stressed, which helps reinforce the benefits of these adjustments.



By incorporating these small but powerful tweaks, you, like Alissa, can create a routine that supports clarity and reduces stress, even on the busiest days.


These changes are manageable within a high-stress environment and can help you reclaim a feeling of time slowing down, creating better balance, resilience, and productivity to win for yourself, and at work.



Stefano

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