It’s 5 PM and you’re exhausted from another day of nonprofit leadership. The board meeting was brutal, your inbox exploded, and a major project partner just ghosted you. Your hand reaches for the wine bottle almost automatically. Or maybe it’s the snack drawer. Or online shopping. You know these habits aren’t serving you, but somehow you keep coming back.
Here’s what’s actually happening: you’re chasing dopamine.
And nonprofit executive coaching can help you understand why.
What Dopamine Is and Why It Matters
Dopamine is a neurotransmitter—a chemical messenger your brain uses to send signals between nerve cells and throughout your body. It plays a starring role in how you experience pleasure, rewards, motivation, and focus.
When you do something that feels good, your brain releases a rush of dopamine. That rush feels so satisfying that you naturally want to repeat whatever triggered it. This reward system affects everything from your ability to learn and concentrate to your sleep, mood, and stress response.
The problem? Your brain doesn’t distinguish between dopamine from a productive afternoon and dopamine from the third pair of shoes in your cart. It just knows it wants more of that good feeling.
The Dopamine Dilemma for Nonprofit Executives
When dopamine levels are balanced, you feel motivated, alert, and focused. But when they’re low—which can happen with chronic stress, poor sleep, and the relentless demands of nonprofit leadership—you experience:
- Little motivation to tackle your goals
- No pleasure in activities you once enjoyed
- Low energy and difficulty concentrating
- Anxiety, sadness, or trouble sleeping
Sound familiar? Many nonprofit leaders are walking around with depleted dopamine, reaching for quick fixes that provide temporary relief but leave them feeling worse in the long run.
The Solution: Healthy Dopamine Swaps for Leadership Wellness
The good news is that you can increase dopamine naturally through:
- Regular exercise and adequate sleep
- Foods high in magnesium and tyrosine (think chicken, leafy greens, almonds, bananas)
- Meditation and mindfulness practices
- Mental Fitness and PQ Reps
Wait! PQ Reps increase dopamine?
Yes, yes they do.
The shift in consciousness while practicing PQ Reps triggers dopamine release. But unlike pricey shoes or more chocolate, PQ Reps give you the dopamine boost without the downside.
The Foundation of Mental Fitness for Nonprofit Leaders
I think of PQ Reps as the foundation of Mental Fitness—a leadership development practice that strengthens your ability to respond to challenges with clarity rather than stress. When you do a PQ Rep, you’re activating the parts of your brain associated with calm, clear-headed action—what I call your Sage brain. At the same time, you’re quieting the region that generates stress and self-sabotage.
PQ Reps are like push-ups for your brain. Each 10-second rep—whether you’re focusing on your breath, rubbing your fingertips together, or listening intently to sounds around you—literally builds new neural pathways. With consistent practice, you train your brain to shift from stress-driven reactions to wise, values-based responses. And you get that dopamine hit your brain craves.
When I notice myself wanting an indulgence that provides dopamine but isn’t healthy—sweets, shopping, scrolling—I pause and do PQ Reps instead. I focus intensely on physical sensations: the feeling of my fingertips rubbing together, my feet on the floor, and the sounds around me. Within seconds, my brain starts to deliver the dopamine hit it was craving, and I’ve strengthened my mental fitness instead of undermining it.
Your Dopamine Challenge
This week, identify one unhealthy habit you use for dopamine hits. Maybe it’s scrolling social media when stressed, snacking, or pouring wine at the end of hard days.
Then, try this swap: when the urge hits, do 10 seconds of PQ Reps instead. Rub your fingertips together and focus entirely on the sensation. Or close your eyes and listen to the layers of sounds around you.
You might be surprised to discover that your brain doesn’t actually care whether the dopamine comes from the wine bottle or from 10 seconds of focused attention. But your body, your leadership, and your nonprofit organization will definitely notice the difference.
Nonprofit Executive Coaching & Mental Fitness
Curious about how nonprofit executive coaching and Mental Fitness can help you build sustainable habits that support your wellbeing and nonprofit leadership? Let’s connect for a complimentary discovery call. We can explore if this work is right for you.