Managing Self Monday Morning Practice Wellness

Monday morning practice – minimum effective dose

Written by Allison Wolf

The practice for this week is called your Minimum Effective Dose (MED). This medical term was adopted by lifestyle and fitness writer Tim Ferris and simply describes the smallest dose required to produce the desired outcome.

This week I urge you to explore the Minimum Effective Dose in one (or both) of the following ways.


Apply it to your fitness routine. As AWAL contributor Andy Clark wrote in his column last week: “Exercise can be as little as ten or fifteen or twenty minutes, and it can be done anywhere—even in your office.”

Author Christine Carter used try to run for 45 minutes to an hour several times a week. Now she just runs for nine minutes at a time and does one short strength building circuit three times a week:

“I’m now stronger than I have ever been in my life. I’m the same dress size I was before I had my kids and when I was running marathons – but I am also stronger because I have been doing one ridiculously unambitious strength training circuit three days a week.” (From Carter’s The Sweet Spot: How to find your groove at home and work.)

Plus that, Carter reports she more energy, and isn’t suffering from the knee and hip problems she used to have when she ran longer distances less frequently.

This week experiment with uncovering your fitness MED. Find a combination of short activities you can do for just ten minutes at a time, multiple times over the week, and watch the impact it has on your fitness and energy levels.


You can also apply the MED concept to getting more organized. Instead of waiting for when you can set aside several hours for filing, or organzing your drawers or closer, allocate an MED of 5 to 10 minutes daily on the organization project and watch how this simple and small investment of time can add up to major progress.

This week try out an MED strategy on an area of disorder in your office or home and see what results.

About the author

Allison Wolf

I am the founder of AWAL and one of the most senior coaches for lawyers in North America. I have helped countless clients over the past fifteen years, develop thriving legal practices and before that served as director of marketing for award-winning law firms. My specialty is uncovering the thinking traps and gaps holding clients back and helping them acquire the mindsets, skills, and habits for growing successful and rewarding legal careers. After a career in legal marketing and business development with law firms in Beijing, New York, and Vancouver, I was trained as a coach in 2004 at Royal Roads University and now coach clients from across North America. You can reach me at or learn more about my coaching practice from the coaching section of the Attorney With A Life Website.

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