In 2025, perhaps the most important leadership commitment you can make is to your well-being. A study published in the Journal of Managerial Psychology illustrates that leaders who prioritize their well-being are more inclined to demonstrate effective leadership behaviors, fostering an environment that improves employee well-being and boosts performance.
Surprisingly, our moods and motivations are influenced by chemicals in the brain with which we have a measure of control. Here’s how to harness your brain’s natural chemicals to boost your well-being and elevate your leadership impact.
Serotonin
Think of Serotonin as the mood stabilizer. When serotonin levels are balanced, you tend to feel more focused, emotionally stable, happy and calm. In contrast, low serotonin levels contribute to mood swings, depression and feelings of low self-esteem. Do you find yourself getting triggered too often? Do you feel anxiety due to rapid change and uncertainty? (Many treatments for anxiety, depression and other mood disorders aim to boost serotonin levels in the brain.) Before you make the appointment with the physician, remember this: Self-control is within reach. It’s easier to self-regulate when your serotonin is balanced.
How to boost Serotonin naturally
- Exercise regularly
- Practice gratitude
- Walk in nature
- Get sunlight
- Eat serotonin-rich foods such as turkey, eggs, seeds and nuts
Leadership impact: Healthy serotonin levels enhance a leader’s emotional stability, resilience and positive outlook, which are crucial for effective decision-making and problem-solving. Low serotonin levels contribute to anxiety, irritability, cognitive issues and poor impulse control. Balanced serotonin helps leaders handle stress, maintain composure and foster a calm, supportive environment, inspiring confidence in their teams.
Practical exercise: Eat a healthy protein breakfast and step out for a 15-minute walk in the sunlight. Before retiring, reflect on three things you’re grateful for.
Dopamine
Dopamine, sometimes referred to as the feel-good neurotransmitter, is the reward center of the brain. Are you feeling overwhelmed or distracted? Are you lost, confused or no longer motivated? Low levels of dopamine can be associated with a lack of motivation, lack of focus, lethargy or ADHD. Have you been told you’re too aggressive or lack impulse control? Your dopamine could be too high.
Tip: If you can’t seem to put your phone down if you’re spending too much time gaming, gambling or online shopping, your dopamine is too high — time to detox.
Balanced dopamine increases focus, improves motivation, increases drive, stimulates creativity and reinforces a culture of achievement. Fortunately, balance is within reach, especially if you put down the phone for a few hours.
How to boost dopamine naturally
- Eat Omega-3 foods like fish
- Exercise regularly
- Get enough sleep
- Listen to music
- Set and achieve small goals
Leadership impact: Leaders with low dopamine can seem unfocused, and leaders with access to dopamine can seem unstable. Leaders with healthy dopamine levels energize and inspire their teams to succeed. Balanced dopamine fuels motivation, sharpens focus and supports goal accomplishment, playing a crucial role in successful leadership.
Practical exercise: Shut down your mobile device before bed. After an uninterrupted and restful seven-hour sleep, put on the EarPods and listen to a favorite playlist while doing calisthenics for fifteen minutes before getting ready for work.
Oxytocin
Think of Oxytocin as the bonding chemical essential to building trust and connection with others. Are you struggling with social interactions? Are you easily irritated? Unable to sleep? Do others accuse you of being a poor communicator? Feeling anxious? Disconnected? Your Oxytocin may be too low. Balanced Oxytocin plays a vital role in building trust, showing empathy and building strong connections.
Ways to increase oxytocin naturally
- Spend time with friends
- Express appreciation
- Get a massage
- Listening
- Share a meal
Leadership impact: Oxytocin plays a critical role in leadership by fostering trust, connection, and collaboration — essential elements for building high-performing teams. Leaders with higher oxytocin levels are better equipped to create a sense of safety and belonging, which encourages open communication and mutual respect.
Practical exercise: Clock out early. Initiate a dinner date with a good friend. Enjoy some laughter and rejuvenation. When you return to work the next day put the Oxytocin to work. Write some hand-written notes to share appreciation or schedule a catered lunch to celebrate a milestone with your team.
You can boost your brain chemistry for greater leadership impact in 2025. The more you know about well-being and self-care, the more choices you have to set the conditions for personal happiness and increased leadership effectiveness.
Opinions expressed by SmartBrief contributors are their own.
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