Timing is Everything - The Productivity Secret Lawyers Need to Know

TIMING

IS EVERYTHING

The Productivity Secret Lawyers Need to Know

BY WENDY S. MEADOWS, ESQ.

Do You Know Your Chronotype and Why It Matters?

Let’s get one thing straight: if you’re a lawyer, you’re already a high performer. You’re no stranger to long hours, tight deadlines, and the mental gymnastics it takes to juggle everything on your plate. But here’s the catch—most of us try to do it all on a schedule that fights against how we’re naturally wired.

There’s a deeply ingrained myth that waking up early is the secret to success, but the reality is more nuanced. Your DNA holds the key to when you’re most alert, creative, and productive. Fighting against it? That’s a recipe for exhaustion and burnout. But learning to work with your natural energy patterns? That’s where the magic happens.

Your chronotype—the biological clock that drives your peak performance—is the secret weapon you didn’t know you had. Once you understand it, you can stop grinding when your energy is at its lowest and start thriving on your own terms.

TIMING

IS EVERYTHING

The Productivity Secret Lawyers Need to Know

BY WENDY S. MEADOWS, ESQ.

Do You Know Your Chronotype and Why It Matters?

Let’s get one thing straight: if you’re a lawyer, you’re already a high performer. You’re no stranger to long hours, tight deadlines, and the mental gymnastics it takes to juggle everything on your plate. But here’s the catch—most of us try to do it all on a schedule that fights against how we’re naturally wired.

There’s a deeply ingrained myth that waking up early is the secret to success, but the reality is more nuanced. Your DNA holds the key to when you’re most alert, creative, and productive. Fighting against it? That’s a recipe for exhaustion and burnout. But learning to work with your natural energy patterns? That’s where the magic happens.

Your chronotype—the biological clock that drives your peak performance—is the secret weapon you didn’t know you had. Once you understand it, you can stop grinding when your energy is at its lowest and start thriving on your own terms.

There’s a deeply ingrained myth that waking up early is the secret to success, but the reality is more nuanced. Your DNA holds the key to when you’re most alert, creative, and productive.

Understanding your chronotype is like unlocking a cheat code for productivity. It’s not about working more—it’s about working smarter, aligning your schedule with your natural rhythms to achieve more in less time. As a lawyer and coach, I’ve seen firsthand how embracing this approach can transform the way we work and live.

The "Aha!" Moment That Changed How I Work

Years ago, I was deep into one of the most exhausting trials of my career. It was a marathon—long hours in court, juggling evidence, wrangling witnesses—and by the time I got home one night, I was completely drained. But I still had my closing argument to finalize. My old habits would have made me push through the exhaustion, grinding away at my desk until I fell asleep from sheer fatigue. But this time, I tried something different.

I had a great dinner, set my work aside, and went to bed at 7:30 PM. Yes, 7:30 PM. I woke up at 4 AM the next morning, refreshed and with a new burst of energy. What happened next was nothing short of magic. In two hours flat, I wrote the best closing argument of my life. It flowed with ease. The right words, the perfect cases, and the logic all came together seamlessly. What would have taken me four – six hours the night before was finished in two—and I walked into court that morning feeling sharp, confident, and ready.

That was when it clicked: working against my natural energy cycles was draining and inefficient. Leaning into them unlocked a new level of productivity I didn’t even know was possible. That experience set me on the path to learning more about chronotypes—and using them to help other lawyers optimize their work and lives.

What is a Chronotype?

Merriam-Webster defines chronotype as “the internal circadian rhythm or body clock of an individual that influences the cycle of sleep and activity in a 24-hour period.” In simpler terms, your chronotype is your body’s biological clock as it relates to a 24-hour cycle. It dictates your ideal schedule for sleeping, working, and even socializing.

The Four Chronotypes

Historically, people were grouped into three categories: early birds (larks), night owls, and hummingbirds (somewhere in between). Dr. Michael Breus expanded this concept into four distinct chronotypes in The Power of When. Here’s a quick breakdown:

DOLPHINS (10% of the population):

Light sleepers who often feel like insomniacs. Dolphins have a low sleep drive, struggle to turn off their brains, and may wake up multiple times during the night.

LIONS (15-20 % of the population):

The quintessential morning people. Lions are optimistic, disciplined, and ready to tackle the world first thing in the morning.

BEARS (50% of the population):

The “go-with-the-flow” chronotype. Bears’ energy levels align with the sun—rising and setting. They’re at their best during daylight hours and love their sleep.

WOLVES (15-20 % of the population):

Night owls who hit their stride in the late afternoon and evening. Wolves prefer to stay up late and sleep in.

Why Chronotypes Matter for Lawyers

As lawyers, we’re constantly balancing billable hours, client meetings, court appearances, and administrative tasks. Many of us burn out trying to conform to schedules that clash with our natural rhythms. We have a LOT to cram in every day, and below, I’ll help you see what tasks you’re naturally best at and when. By implementing some of these strategies, you’ll have more energy and drive to get everything done—simply by scheduling your day around when you are most productive for certain activities.

Tuning into your chronotype also matters beyond productivity. When you live in alignment with your chronotype, you have a better chance of preventing illness, mental health disorders, cardiac disease, and even cancer. (Logan R. W., McClung C. A. (2019). Rhythms of life: circadian disruption and brain disorders across the lifespan. Nat. Rev. Neurosci. 20 49–65. doi:10.1038/s41583-018-0088-y).

When you work in alignment with your chronotype, you can:

Improve productivity

Feel less exhausted

Support your overall health and well-being

Support your physical and mental health

Optimizing Your Lawyer Life by Chronotype

Let’s dive into practical ways to optimize your schedule based on your chronotype. These suggestions aim to help you identify the best times to tackle specific tasks for peak performance. Some of what I recommend below might feel counterintuitive to my usual advice—and that’s okay. The idea here is optimization for chronotypes.

While I’m still a huge advocate for a solid morning routine— including activities like working out, meditating, journaling, or reading—this guide is tailored for optimal working lawyer performance. The goal is to align your most demanding tasks with your natural energy peaks. That doesn’t mean abandoning other habits; it means recognizing there’s flexibility in how you structure your day. If you can make even one small adjustment to improve your productivity or energy levels, we’re making progress.

Larger Projects

Large projects often require deep focus and extended periods of uninterrupted work. These can include drafting appellate briefs, developing estate plans, strategizing complex cases, negotiating settlements, preparing trial exhibits and arguments, conducting investigations, or reviewing intricate contracts. Timing these tasks to align with your chronotype

When you live in alignment with your chronotype, you have a better chance of preventing illness, mental health disorders, cardiac disease, and even cancer.

can make them feel more manageable and less draining. Timing these tasks to align with your chronotype can make them feel more manageable and less draining.

DOLPHINS (3-6 PM): Use the late afternoon–when the phone stops ringing–to focus on complex tasks like drafting a brief or analyzing case law.

LIONS (1-4 PM): Block off your calendar for uninterrupted work after lunch when you’re still sharp enough to dive deep into demanding projects. Another great time for you to get things done is as soon as you wake up (assuming you aren’t in goal-setting mode).

BEARS (9 AM-12 PM): Tackle big projects mid-morning during your peak focus window. Avoid distractions by shutting your door or using a "do not disturb" sign.

WOLVES (2-4 PM): You’re finally firing on all cylinders. Save your most demanding tasks for this window. Your golden hours are also in the evening. If you think it best as soon as your family is down for the night, use those hours between 9-11 PM to knock out work–but go into that time block with a clear goal/to-do list in mind.

Creative/Dreaming/Goal-Setting Time

Creative thinking and setting long-term goals require moments of introspection and free-flowing ideas. For lawyers, this could mean brainstorming unique case strategies, planning professional growth, or mapping out a firm’s future direction. Aligning these activities with your chronotype ensures clarity and focus.

DOLPHINS (11 AM-1 PM): Use this sweet spot to brainstorm creative strategies or reflect on long-term goals.

LIONS (6-9 AM): Take advantage of your earlymorning energy to dream big. Whether it’s setting career milestones or mapping out your firm’s growth, this is your prime time.

BEARS (7-9 AM): Early morning or late evening is best for introspection. Use this time to think creatively about case strategies or personal goals.

WOLVES (8-9 AM): Creativity flows when you first wake up as your mind transitions out of REM sleep. Use this moment of clarity to capture lingering ideas from your dreams or unexpected insights sparked by your snooze button ritual.

Meetings

Meetings are an inevitable part of a lawyer’s day, from client consultations to team discussions. Scheduling these interactions during your optimal times can help you bring your best energy and focus to the table.

DOLPHINS (4-7 PM): Late afternoon is your sweet spot for meetings. You’ll be alert and ready to engage. (Yes, this overlaps with your project time, too–plan accordingly). You may also want to plan meetings between 12-2 because this is when your energy will be dipping; the natural endorphins of a meeting may help you pull through.

LIONS (9-11 AM): Schedule important client or team meetings during your peak energy hours and close to when you get into the office.

BEARS (3-6 PM): Use the late afternoon–when your mood is best–for networking or mediation sessions.

WOLVES (4-6 PM): Capitalize on your evening energy to dominate meetings and negotiations.

Respond to E-Mails

Emails can be one of the most time-consuming tasks for lawyers. From client updates to scheduling matters, timing your email sessions with your chronotype can help you manage your inbox without draining your energy.

DOLPHINS (9-11 AM): Start your day with low-effort tasks like clearing your inbox. This helps you warm up for higher-level work.

LIONS (12-2 PM): Midday is perfect for tackling emails when your energy naturally dips.

BEARS (12-2 PM): Use this post-lunch slump for lighter tasks like email responses.

WOLVES (11 AM-1 PM): You are finally awake and ready for human interaction in a mild form. Tackle emails and busywork.

Working Out

Physical activity is essential for managing stress and maintaining energy, especially for busy lawyers. Scheduling workouts based on your chronotype can enhance your performance and help you stay consistent.

DOLPHINS (7 AM): Exercise first thing to kickstart your day.

LIONS (5-6 PM): Late-afternoon workouts can boost social energy. (I am a Lion and LOVE working out in the morning, and I 100% agree that this is hard. So, what do I do? I mix it up. On weekends, I know a late workout will energize me and help me stay alert during date night).

BEARS (7:30 AM or 6-7 PM): Morning workouts are ideal, but evening sessions can also work.

WOLVES (6-7 PM): Use your evening energy surge for physical activity.

Bedtime

In every case, start to wind down an hour before your bedtime with no screens, food, sugar, or alcohol.

DOLPHINS: 11:30 PM

LIONS: 9-10 PM

BEARS: 11 PM

WOLVES: Midnight

Real-Life Talk: The Grind

Let’s be real: ideal schedules sound great in theory, but work never waits for the “perfect” time. Deadlines, emergencies, and client demands can throw your day into chaos. The key isn’t perfection—it’s adaptability.

There will be seasons in your life when work is heavier, and the grind feels unavoidable. During those times, give yourself permission to lean into your natural, high-performance windows—even if they fall at unconventional hours. If you’re sharpest at 4 AM, dive into your most complex tasks then. If your brain lights up at midnight, embrace it. The important thing is to work when your energy is at its peak.

But here’s the other side of the coin: even during a heavy work season, make time to recharge. Balance isn’t about perfectly dividing your time every day—it’s about making space to refuel so you can sustain your performance long-term. Whether that means a quick walk in the middle of the day, a Sunday spent fully offline, or getting a solid night’s sleep, find moments to breathe.

PRO TIP: Protect your peak focus blocks fiercely. Let colleagues know you’re unavailable during those times and schedule lighter tasks (like emails or admin work) for your energy dips. At the same time, carve out intentional time for rest— it’s as crucial as the work itself.

Final Thoughts

Knowing your chronotype isn’t just an interesting fact—it’s a game-changer. It helped me break old habits that weren’t serving me and unlocked a more productive, energized way of working. Imagine what it could do for you. Start small. Make one adjustment. See how it feels. And remember, whether you’re a lion, bear, wolf, or dolphin, working with your natural rhythm is always the right move.