How to Fuel Your Leadership Brain
A lot of leaders think wellbeing is “nice-to-have” - meditation apps, gym classes, mindfulness blogs. But what if I told you it’s literally the fuel for your leadership brain?
In a recent Women in Leadership session with Hato Hone St John, I guided women leaders through the neuroscience of everyday leadership - showing why tiny wellbeing practices aren’t just self-care, but strategic leadership tools.
Your Brain Has No Fuel Tank
Every high-quality decision, courageous conversation, or moment of empathy — whether at work, at home, or in your community — runs on fuel that must be replenished daily.
When the prefrontal cortex is tired:
- Your survival brain (the amygdala) takes over
- You react faster and reason more slowly
- Nuance, empathy, and creativity take a hit
In short, trying to push through when you’re drained is like sprinting on an empty tank. Your brain simply doesn’t have the energy to perform at its best.
This is where your leadership reset button comes in.
The vagus nerve acts like a built-in circuit breaker between stress and calm. When it’s activated, it sends a powerful signal of safety to your nervous system — helping the prefrontal cortex come back online.
You don’t need long breaks or perfect conditions. Even small moments of regulation — a slow exhale, a pause, stepping outside, softening your gaze — can flip that reset switch.
This is why tiny, intentional wellbeing practices aren’t optional. They’re not indulgent. They are the
fuel and the reset that keep your leadership brain available, responsive, and wise.
Leadership is Energy-Intensive
Leadership isn’t just managing tasks. It’s the invisible work of thinking ahead, holding complexity, regulating emotions, and responding thoughtfully — whether you’re leading a meeting, supporting a colleague, parenting, caregiving, or navigating challenging conversations.
Every conversation, coaching moment, or decision consumes massive cognitive energy because it requires:
- Emotional regulation
- Perspective-taking
- Working memory
- Strategic thinking
- Pausing before reacting
This explains why back-to-back meetings — or a day full of “small but constant demands” — can feel exhausting, even when you haven’t done anything physically strenuous.
For many women, there’s often an additional layer: the invisible emotional labour of being the anchor, the organiser, the safe person, or the one others offload onto. All of it draws from the same leadership fuel tank.
Micro-Wellbeing Practices: Your Secret Leadership Fuel
Here’s the exciting part: the prefrontal cortex refuels faster than almost any other system in the body. A 60–90 second reset can restore measurable cognitive capacity.
These tiny practices aren’t “cute wellness hacks.” They are direct fuel for your leadership brain - wherever and however you’re leading that day.
Weekly Reset Rituals
Our brains run in 7-day emotional cycles. Without a weekly reset, your nervous system stays “half-on” — leading to overthinking, poor sleep, irritability, and that constant sense of being behind.
Even one 10–20 minute weekly ritual can completely shift your mental load:
- Friday CEO hour to tie up loose ends
- Sunday boundary reset
- Short “let go of the week” walk
These moments signal to your nervous system: stand down — it’s safe to rest.
Leadership Ripple Effect
Your wellbeing doesn’t just affect you — it ripples outward.
Your calm becomes other people’s calm.
Your clarity becomes other people’s clarity.
Whether you’re leading a team, a household, or simply the way you show up in conversations, regulation changes the experience for everyone involved.
Leadership isn’t about pushing harder. It’s about showing up regulated, present, and resourced. Tiny daily and weekly practices make that possible.
Imagine what shifts when your brain is consistently fuelled...
...when clarity comes faster, reactions soften, and leadership feels less heavy.
Small rituals, repeated daily, keep your leadership brain available for what matters most: thoughtful decisions, meaningful connection, and sustainable influence.
Leadership isn’t about carrying more.
It’s about carrying wisely.
Ngā mihi nui — go gently, and lead with intention.
