Sleep Matters!

As lawyers, we are under constant pressure to work more and sleep less. However, it’s important that we prioritize sleep to the benefit of our careers, our health, and our happiness.

“The shorter your sleep, the shorter your life,” says Sleep Scientist Matt Walker in an April 2019 Ted Talk. During his talk, entitled Sleep is Your Superpower, Walker explores the many physiological downsides to not getting enough sleep. 

Not getting enough sleep can suppress your immune system, and may lead to increased risks of inflammation, cardiovascular disease, dementia, and Alzheimer’s disease. Walker also describes how sleep impacts memory—without enough sleep, the brain has difficulty forming and storing new memories.  “Sleep isn’t an optional lifestyle luxury, it’s a nonnegotiable biological necessity,” Walker implores.

Indeed, there is evidence that getting less sleep may be linked to increased mortality rates. Recent research cited in an article in the British Psychological Society’s Research Digest states that “approximately 65 minutes more than, or under, the average nightly sleep duration (7 hours in this sample) was associated with a 10 per cent increased risk of dying over the course of the study.” 

The article, called “Researchers identify sleep as a key reason why personality traits predict longevity,” explores the connections between personality, sleep, and health. For instance, participants who scored low on the trait of conscientiousness also tended to be people who got less sleep and were more likely to die before the end of the research period.

Additionally, the National Health Institute has a wealth of information about how sleep (or lack thereof) plays a role in health, safety, brain performance, and learning. Scientific research continually reminds us that sleep is important for both our physical and mental well-being, but what can we do to get more or better quality sleep?

We’ve created a free downloadable PDF e-book, Sleep Matters!. Not only do we further explore why sleep matters, but we offer tips to help you improve your sleeping habits and provide a document that you can use to track your sleep. This book is part of our Healthy Habits content series and Happy Effective Lawyer Workstyles, which also include several other e-books. We hope that you find these resources to be helpful in improving your practice of both law and life.

Our Chosen Business: Developing Core Competencies

This series explores the importance of soft skills and the development of core competencies involved in decision-making and effective client representation. My model addresses core competencies within five categories that are observable, teachable, and learnable by lawyers.

To learn this model, feel free to download my latest Effective Lawyer column published in the Pennsylvania Lawyer magazine of the Pennsylvania Bar Association. 

If you are interested in receiving PDF’s of any of the others in the series listed here, please email me at


Professional Development: Perpetual Learning!

Learning never exhausts the mind.

Leonardo da Vinci

Social and human behavior science has shown that a key trait associated with success and contentment is being a life long learner.  This is much more than maintaining technical competency in your chosen field.   Perpetual learning is driven by a curiosity for knowledge and an understanding on how people and the world works.  Investor Warren Buffet, one of the most investors in history, reads fiction and other books in domains other than business or economics.  Research by Randall Kiser and others into effective lawyers has shown the correlation between the pursuit of knowledge and wise decision making which leads to effective representation of clients.  Successful learning involves a commitment to modify attitudes, perspectives, conduct and habits to produce lawyers eager to perform representation with pride. This requires more than attendance at CLE programs and is a learning grounded in scientific principles.  This includes research in neuroscience, human behavior, positive psychology, and social science applied research to lawyers and the legal profession

Please feel free to download my latest column published in November by the Pa Lawyer magazine of the Pennsylvania Bar Association.  This is the 22nd installment in my series, The Effective Lawyer.

If you are interested in receiving PDF’s of any of the others in the series listed here, please email me at

Mediators Beyond Borders International Board Meeting & Retreat

As an incorporator with Ken Cloke and a founding member and Sec. Treasurer of MBBI from 2006 to 2009, Robert Creo is pleased and proud to see the growth of MBBI and that the implementation of its humanitarian mission continues with vigor.

Robert and twenty-four MBBI members (including past and current team/project leaders, board members and others) met in Pittsburgh for a day and a half. Through a variety of small and large group activities, they prioritized the most critical issues:
– Develop funding
– Current leadership & Provide staff support
– Quality products/What is our niche?