Self-Determination Theory and Well-Being in the Legal Profession

In the summer of 2024, I attended a national pre-law conference in New Orleans. Among the many informative sessions, one that piqued my interest was “Preparing Students for the Stresses of Law School and the Legal Profession,” led by Jerry Organ, Bakken Professor of Law and Co-Director of the Hollaran Center for Ethical Leadership in the Professions at the University of St. Thomas School of Law. The findings shared in that presentation inspired this second blog post on wellness in the legal profession. Here we will focus on the Self-Determination Theory and provide practical tips for enhancing your well-being as a pre-law and law student.

The Self-Determination Theory (SDT) is “a theory of human motivation and personality that suggests that people can become self-determined when their needs for competence, relatedness, and autonomy are fulfilled” (emphasis added). To feel motivated to accomplish a goal or task, humans need all three elements. The challenge, Organ pointed out, is that in the first year of law school, students tend to struggle with two if not three of these areas. This leads to a decline in subjective well-being, as noted in a 2004 publication “Does Legal Education have Undermining Effects on Law Students? Evaluating Changes in Motivation, Values, and Well-Being”. The conclusion of this study demonstrates that “the law-school experience was associated with increases in extrinsic values and declines in self-determined motivation.” While this may not be surprising, the good news is that there is something that can be done about it. Let’s begin by defining the elements of the SDT.

Elements of the Self-Determination Theory

Competence is the ability to interact effectively within an environment and to have the skills or tools needed to successfully perform the tasks at hand. In other words, a “competent person feels a sense of mastery over their environment.”

Relatedness involves a sense of connection and belonging, this can include feeling respected, cared for, or included in the environment. 

Autonomy means the ability to make your own choices and have a sense of independence. “[It] is the ability to feel in control of one’s behavior and destiny, and involves self-initiation and self-regulation of one’s own behavior.”

Application of the Elements

With these definitions in mind, let’s apply them to the context of law students navigating their first year of law school. First, competence. It is not surprising that first-year law students may struggle with feeling competent in this new environment. Law students tend to be high achievers and usually rank among the top of their respective classes in college. They come from a place where they have mastered their environments and likely felt a high sense of competence. Upon entering law school, this can change. Whether it is learning to read and analyze dense materials or feeling pressured to answer “correctly” when called upon using the Socratic method, mastery seems far from attainable. Many law students may feel that the only way to attain mastery is to read more, study more, and work more, oftentimes neglecting their physical and mental well-being in the process. 

Next, relatedness. Human beings are wired for connection. Law school can foster a competitive environment which can lead students to feel isolated and alone. We’ve all heard stories of law students doing all kinds of crazy things to prevent others from accessing information (Paper Chase anyone?) and gain a competitive edge. Constantly feeling like you are competing with your peers for jobs, grades, and opportunities can make it difficult to relate and connect. Law school does not have a reputation for being a collaborative and congenial environment, making it even more challenging to feel a sense of relatedness with your peers.

Finally, autonomy. Isolation and lack of competence can make students feel less autonomous. SDT has at its core the notion that a person is intrinsically motivated, meaning that they engage and complete an activity because they find it interesting and enjoyable, not because of some external prize. However, when that shift happens (intrinsic to extrinsic) a student's overall sense of well-being can decline. When a student has a strong “why” associated with the goal they are trying to achieve, they are fueled by intrinsic motivation which can lead to a greater sense of autonomy.

Using SDT to Create Well-Being

Cultivating a strong sense of self-determination takes energy. Whether it is taking care of yourself so you can increase your competence or feeling energized enough to foster a sense of connection and relatedness, it all comes down to having the energy to do so. Additionally, strengthening your competency, relatedness, and autonomy is not a one-and-done kind of thing. These things take time, reflection, and practice. Don’t give up! To get you started, here are some tips to support you:

Tip One | Competency

It is ok to not know everything. We call it “the practice of law” for a reason. Competency comes with practice. Be open and curious in your studies. Allow yourself to learn from your professors and your peers. Law school is one of the most intellectually challenging experiences of your life. Embrace that. Practice gratitude for the unique educational environment that you are in. And remember, you earned your spot in that space. Your thoughts and opinions matter and are contributing to the larger educational goal of producing smart, capable, and competent lawyers.

Tip Two | Relatedness

While it may not feel easy, I hope you will keep in mind that the people in your law school class are your peers. These are the people with whom you will grow and shape your legal career. Yes, you may in some ways be competing with them during law school, but keep your eye on the bigger picture. You may end up working with, referring cases to, or collaborating with several of your classmates in the future. Also, some of your classmates may feel the same way you do: intimidated, nervous, anxious, and even scared. A little kindness and common humanity can go a long way in breaking down feelings of isolation and competitiveness. Try giving someone a kind smile or making room for them at your study table in the library. You are all in it together.

Tip Three | Autonomy

I invite you to consistently revisit your why at varying points in your law school journey. Remember, it was your choice to undertake this adventure. Do you recall how excited you were to apply to law school? How about the thrill of getting your first acceptance letter and realizing that your goals were one step closer to coming true? You can retain a sense of autonomy by being mindful of the choices made to get to this point. Additionally, you can strengthen your sense of autonomy by taking initiative and being curious. Law school will challenge you in ways you may not be able to understand right now, and feeling challenged doesn’t mean you don’t belong. Remember that you are learning and the more open you are to it, the more fun this adventure will be.

Tip Four | When You Feel Better, You Do Better

This is a phrase I say often: when you feel better, you do better. I wholeheartedly believe this to be true. Law school and the practice of law are intellectually and physically challenging, requiring a high level of stamina and consistency. The best way to be the best law student and lawyer you can be is to make the time to focus on your health and well-being. Here are some tips shared by Professor Organ:

Sleep: sleep is a foundational piece of feeling good. It can lead to increased brain functionality, higher problem-solving skills, and better memory and information processing. Check out this TedTalk on the importance of sleep: Russell Foster: Why do we sleep? | TED Talk.

Connection: as mentioned above, humans need connection. At first, it may seem challenging to form new relationships while in law school, but it will come. In the meantime, don’t neglect your friends and family. Carve time out to socialize, talk on the phone, or grab a cup of coffee with a friend. It’s really good for your health: Why Time With Friends Is So Good for Your Health | TIME

Reframe Productivity: this tip got the most oohhs and aaahhs at the conference! Professor Organ encourages us to reframe our idea of productivity by focusing on efficiency, not on time. Does studying for 10 hours a day mean you are more productive? Not necessarily! Especially if you are tired, unfocused, thirsty, or feeling lonely and not able to fully process what you are learning. If you find that you are constantly re-reading a sentence for understanding, continuing to push forward may not be productive at all. It may be better to take a break, rest, eat, drink water, or move and then come back to your studies with a refreshed mind. And here’s a pro tip - just because your peers are saying they are studying for more hours than you are doesn’t mean they are being productive. Focus on your journey and try to minimize the extra noise around you. More does not always equal better.

Exercise:  movement improves your mood, energy levels, attention and memory. It also protects your brain. We all know that a sharp mind is important for law students and lawyers. Here’s a video on the benefits of exercise: Wendy Suzuki: The brain-changing benefits of exercise | TED Talk

Conclusion

It is no secret that the law is a challenging profession. In many ways, however, what has remained a secret is how to prepare for the demands of the profession. In years past it wasn’t as acceptable or common to discuss the challenges or how those challenges may affect you. Today, those challenges are being addressed earlier and earlier on the journey to becoming an attorney, and with good reason. The approach presented in this blog post is just one way to frame how you can begin to develop the skills necessary, beyond the classroom, to become the best legal professional you can be. It is my hope that, after reading this post, you will gain some language and awareness that will support you on your chosen path into the legal profession.

Gabriela Brunner holds a JD from Chicago-Kent College of Law and a MS in Higher Education Leadership from Western Illinois University. Prior to becoming a prelaw advisor at the University of Illinois at Urbana-Champaign, Gabriela practiced law for ten years in business litigation and immigration law. She has a passion for mindfulness and meditation, particularly as it applies to pre-professionals.