In a recent LinkedIn post, Ben Sands delves into the critical distinction between two types of dopamine and how business leaders often pursue the less beneficial kind, leading to burnout and diminished effectiveness. Sands highlights a prevalent pattern he observes in senior leaders: immense capability and drive are present, yet they operate on a depleted energy reserve, manifesting as persistent fatigue, focus issues, and a reliance on stimulants.
Sands suggests that understanding the routines at the beginning and end of the day is key to diagnosing this issue. He posits that the common modern approach to these periods is detrimental.
“Phone before feet hit the floor
Inbox, Slack, news, notifications
Coffee to wake up, not to enjoy
No space to think before reacting”
This initial sequence, according to Sands, sets a tone of reactivity rather than intentionality.
Understanding the ‘Bad Dopamine’ Cycle
According to Ben Sands, the typical morning and evening routines foster what he terms “bad dopamine.” This refers to the quick, fleeting spikes in satisfaction that are followed by significant energy crashes. This cycle, as Sands explains, trains the nervous system to operate in a constant state of urgency, which is unsustainable for effective leadership.
He contrasts this with what he calls “real dopamine,” which stems from motivation that is earned and regulated. This more sustainable form of drive, Sands argues, is cultivated through practices that promote recovery and well-being.
The Role of Morning and Evening Routines
Ben Sands emphasizes that the bookends of the day are crucial indicators of one’s dopamine-driving habits. He outlines an alternative, more beneficial structure for these periods.
“Moving your body before consuming input.
Making progress on something meaningful before reacting.
Quiet time to think, pray, or reflect.”
This approach prioritizes physical activity and meaningful engagement before succumbing to external inputs. Similarly, Sands suggests a more restorative approach to the evening.
“Fewer screens, fewer decisions.
Real connection or intentional solitude.
Practices that slow the nervous system instead of spiking it.”
These evening habits are designed to wind down the nervous system, promoting better sleep and recovery, rather than stimulating it further.
Impact on Leadership Effectiveness
The implications of these routines extend beyond personal energy levels, directly impacting leadership capabilities, as Ben Sands points out. He argues that adopting healthier dopamine-driving habits leads to clearer thinking, reduced reactivity, and a more stabilizing presence in professional settings.
As Ben Sands notes, improved capacity results in more consistent execution because the leader’s energy is not being depleted by inefficient habits. He concludes by offering a tool to help leaders assess their own patterns.
“If you want a clearer picture of what’s fueling—or quietly undermining—your leadership, my Executive Health Quiz makes that visible.”
This quiz, he suggests, can provide leaders with insights into how their habits, energy levels, and operating patterns are either supporting or hindering their effectiveness.
📝 About This Content
This article is based on insights shared by Ben Sands on LinkedIn.
📅 Originally posted on February 5, 2026 | View original post on LinkedIn →