When a lawyer discovers the habits that protect brain health and empower mental strength, she will embark on a series of changes. She will be moved to invest in her well-being. It takes only a few months of work to reap the brain health benefits. A recent clinical trial demonstrated that an eight-week diet and lifestyle program can reverse biological aging in otherwise healthy adult males, aged 50-72.  The intervention included prescriptions for exercise, sleep, stress management, and diet. Commitment to lifestyle changes can be difficult for some people. Research reveals two helpful strategies: action planning, developing concrete steps for achieving a goal, and coping planning, to identify and overcome the barriers to your goals. This chapter presents tools for creating an action plan for the areas of concern for each individual lawyer, including stress management, self-medication, nutrition, brain health, and mental strength. There are tips for moving from the action plan to durable change, including fresh start strategy, habit stacking, and tracking new practices.

Research has shown that the state of your mental health has an impact on your physical health; thus, ameliorating mental health problems might improve physical health, extend lifespan, and reduce healthcare costs. Not every tool or practice works for every person. It takes some experimentation to learn which techniques effectively calm your fight-or-flight response and engage your rest-and-digest recovery system. Those who are willing to try might just gain a competitive edge. Mentally strong people are willing to learn new modes of self-development, adapt to our constantly changing world, take responsibility for their improvements and periodic failures, and assume control of their lives. They do not let negative environments or distractions deter them from their goals. The research-based practices here are divided into exercises that address specific obstacles to mental strength (perfectionism, imposter syndrome, pessimism, emotion regulation, and self-awareness of introversion, extroversion, and neurosignature strengths) and proactive strategies to empower your rest-and-digest system (growth mindset, mindfulness, meditation, nature therapy, creative play, and interacting with dogs).