Routine unexciting work

Lawyers must complete a lot of tasks that are necessary, but not enjoyable. Few lawyers enjoy submitting their time entries, commuting to the office, or filing emails. Even when we finish them, we are just glad that these tasks are done, but completing them doesn’t bring a sense of joy or euphoria. Exercise is different.

The late evening work pause

There are many nights when I log off from work at 8:00 or 9:00 pm and ask myself whether I should bother exercising. I wonder whether it’s worth it. I feel tired and I think about looking at houses online, scrolling social media, or reading random articles instead.

Taking the first step

At this point, I’ve completed hundreds of late gym trips and runs that have taught me that I should fight the sloth inside me. Once I put on my exercise shorts, lace up my shoes, and walk out my front door, things get easier. By the time I’m halfway to the gym or half a mile into a run, the late exercise session feels better. A few sets into my workout or a mile into the run and I know that I’ve made the right decision.

It’s dopamine’s fault

The reason we rarely regret exercise after we’ve gotten started is because exercise releases chemicals that make you feel good.

One main chemical is dopamine, a neurotransmitter that plays a key role in motivation, pleasure, and reward. When we engage in physical activity, our brain releases dopamine, which triggers feelings of pleasure and reward. This is why exercise can be so enjoyable and addictive (unlike submitting time entries).

Dopamine’s release through exercise can have both short-term and long-term benefits. In the short term, dopamine’s release through exercise can contribute to feelings of euphoria and well-being. That’s why you typically feel good at the gym in the middle of and immediately following a workout.

Some people occasionally feel a more intense euphoria—sometimes referred to as a “runner’s high.” While getting a “runner’s high” is less common, feeling better than you did before the workout is a regular benefit.

 The feelings of pleasure and reward from dopamine’s release can also motivate us to repeat behaviors over time, including exercise. Not only do we consciously know that exercise will make us feel better­­–we also crave the good feelings we receive from a good workout.

Even for people who don’t feel much better after a workout, and many people do, dopamine’s release through exercise is beneficial in other ways. For example, it helps us stay motivated and focused throughout the day. It can improve our mood and reduce stress and anxiety. Some studies have shown that regular exercise can be as effective as medication in treating non-severe depression.

The next time you’re sitting at your desk or lying in bed wondering whether you should get up to go exercise, remember that you’ll likely feel better afterward, be more focused, and keep building the habit of exercising regularly.

Put on your shoes, and keep working on your LawyerBody.