Dr. Paul Zak believes grounding leadership in emotional fitness is crucial to both professional success and personal well-being. Paul shares with us the critical role of emotional fitness within leadership and workplace culture. A renowned expert on human connection, he advocates for leaders to craft emotionally fit environments that serve employees and promote a harmonious work-life balance.
Emphasizing the link between engaged workers and positive energy in both professional spaces and at home, Paul spotlights impactful strategies such as the emotional fitness app Tuesday. Leaders need to embrace emotional health as a foundation for a dynamic and fulfilling organizational culture
Emotional Fitness: The Key to Leading with Compassion and Effectiveness
Leaders face a unique set of challenges, balancing productivity, engagement, and well-being has become crucial, especially as workplaces evolve. One of the most essential yet often overlooked components of leadership is emotional fitness. More than just mental wellness or emotional intelligence, emotional fitness equips leaders with the resilience and strength to handle challenges while maintaining compassion and connection with their teams. As neuroscientist and leadership expert Paul Zak explains, “It’s essential that we build emotional fitness.” Here’s how emotional fitness can transform leadership and why it should be a top priority.
What is Emotional Fitness?
At its core, emotional fitness is about developing the capacity to manage one’s emotions effectively while maintaining the strength to connect with and lead others. Paul emphasizes the importance of building this internal strength, explaining, “Just like physical fitness, we can build up our emotional fitness. That gives us the strength and resilience to resist when life kicks us in the gut.”
Much like physical exercise, emotional fitness requires ongoing work. Leaders must continually develop their emotional fitness to better navigate personal and professional challenges. By doing so, they improve not only their well-being but also their effectiveness as leaders, fostering environments where teams can thrive. Paul underscores that emotional fitness allows leaders to stay calm and composed under pressure, which directly impacts how their teams respond to stress.
Why Emotional Fitness Matters in Leadership
Why is emotional fitness so critical for leaders? According to Paul, prioritizing emotional fitness is key to creating engaging workplaces where employees feel valued and motivated. He notes, “We’ve got to create workplaces in which people are psychologically safe and get the satisfaction from doing something that’s challenging and important.”
In many organizations, employees show up because they have to, not because they’re excited to contribute. This lack of engagement can be traced back to leaders who are not emotionally fit. When leaders are emotionally reactive or disengaged, their teams follow suit. Paul warns against this, stating, “If I come in and yell at my team because I’m having a bad day… eventually they go, ‘This guy’s a jerk.’” Leaders who lack emotional fitness tend to create environments where employees feel demotivated, leading to burnout and high turnover.
On the other hand, emotionally fit leaders are proactive in fostering positive and psychologically safe environments. They ensure that their teams feel appreciated, respected, and part of something bigger. Paul explains, “When leaders build emotional fitness, they create a space where people are excited to come to work.” This excitement is contagious, leading to higher productivity and more engaged employees.
Building Emotional Fitness: Where to Start
Developing emotional fitness starts with two key practices: being present and connecting with others. “If I’m not present, I’m not a great leader,” Paul says. Leaders must be fully engaged in their interactions with team members. This means putting away distractions, like phones or emails, and focusing on the people in front of them.
Another fundamental component of emotional fitness is connection. Humans are social creatures, and our ability to connect with others plays a crucial role in our emotional well-being. Paul highlights the importance of building strong social connections at work, saying, “If I’m in my office all day and I don’t talk to anybody, I’m not generally a good leader because leadership means I’m guiding people.”
Emotionally fit leaders make an effort to connect with their teams on a personal level. They check in regularly with employees, listen actively, and offer support when needed. These leaders understand that work is not just about getting things done—it’s about building relationships and fostering a sense of community. “It’s about serving others and creating a caring workplace where we’re all growing in the same direction,” Paul notes.
Transforming Workplaces with Emotional Fitness
The impact of emotional fitness extends beyond individual well-being—it has the potential to transform entire organizations. Paul explains that in high-trust, psychologically safe workplaces, employees tend to perform better and feel more satisfied with their work. “When people are emotionally fit, they shed stress quickly and leave work feeling satisfied,” he says.
One way emotionally fit leaders transform their workplaces is by checking in with their teams regularly. Paul advises leaders to recognize when employees are struggling, either emotionally or physically, and offer support. He emphasizes the importance of creating a psychologically safe space where employees feel comfortable sharing when they’re not at their best. “If your projects are running, your team’s good, I’d rather have you go home and sleep and come back in full stream tomorrow,” Paul says, emphasizing the need to care for employees’ well-being.
In emotionally fit workplaces, leaders don’t just manage tasks—they create environments where employees feel empowered to do their best work. These leaders understand that a supportive environment leads to higher productivity, better collaboration, and overall job satisfaction. “We all should be pulling together, serving each other, and making sure we are all successful at what we’re doing,” Paul explains.
The Role of Physical Spaces in Emotional Fitness
Interestingly, emotional fitness isn’t solely about mental and emotional well-being—it’s also influenced by the physical environment. Paul highlights the importance of creating inviting and energizing workspaces, noting that the physical space can significantly impact productivity and morale. He shares the story of a company that transformed its office from a drab, outdated environment into a vibrant and engaging space. “The carpets were worn, the cubicles felt like you were in the 1970s,” Paul recalls. “I saw a lot of people walking with their shoulders low… there wasn’t an energy in the space.”
By redesigning the office with modern furniture, brighter colors, and comfortable seating areas, the company created a space where employees felt excited to come to work. This shift in the physical space reflected a broader cultural shift, where employees were valued and their well-being prioritized. “You’ve got to create a space where people are excited to come in,” Paul emphasizes. “Let’s make this an exciting place where it feels like this is the best part of my day.”
The Power of Social Connections at Work
The relationships we build at work play a pivotal role in our emotional fitness. According to Paul, the quality of these connections directly impacts our overall well-being. He notes, “The quality of our interactions is directly tied to the value and fulfillment we feel in life.”
Leaders who prioritize building strong, authentic relationships with their teams foster a culture of trust and collaboration. These positive social connections not only make the workplace more enjoyable but also lead to higher productivity. Paul explains that leaders set the emotional tone for their teams: “If I come in and I’m turned on at work, if I’m having a great time, I infect everyone with that.”
This emotional regulation is one of the key reasons emotionally fit leaders are so effective. Their positive attitude and emotional resilience have a ripple effect, boosting the morale and performance of everyone around them. “That’s the boss I want to work for,” Paul says, summing up the kind of leader everyone strives to be—one who brings out the best in their team by showing up with energy and positivity.
How to Develop Emotional Fitness: Practical Steps
For leaders looking to build their emotional fitness, Paul suggests starting with small, intentional changes. First, focus on being present in every interaction. This means setting aside distractions and giving your full attention to the person in front of you. “Put away the phone, get rid of distractions,” Paul advises. By being fully present, leaders can create more meaningful connections with their team members.
Second, cultivate strong social connections. Whether it’s taking a break to chat with a colleague, grabbing coffee with a team member, or checking in with someone who seems off, these small gestures go a long way in building trust and improving the emotional tone of the workplace.
Finally, leaders should provide their teams with the tools they need to manage their emotional fitness. Paul recommends offering access to mental health resources, such as meditation apps or counseling services, and creating spaces where employees can take breaks to recharge. “I’d much rather pay you to talk to a therapist for half an hour on the clock than have you quit,” Paul says, emphasizing the importance of supporting employees’ emotional well-being.
Emotional Fitness as a Path to Stronger Leadership
Emotional fitness isn’t just a personal pursuit—it’s a leadership necessity. By developing emotional fitness, leaders can create workplaces where employees feel supported, valued, and motivated. This, in turn, leads to higher engagement, better performance, and a more positive workplace culture.
As Paul Zak reminds us, emotionally fit leaders not only improve their own well-being but also inspire those around them to do their best work. By being present, building strong connections, and creating environments where people feel safe and valued, leaders can transform their teams—and their organizations—for the better.
Listen to the episode: Gut + Science | 248: Prioritize and Level Up Emotional Fitness with Dr. Paul Zak
Key Takeaways:
- The transformative power of emotional fitness in leadership
- Creating a caring workplace for elevated employee satisfaction
- The interplay between work energy and family dynamics
- Leveraging technology to scale emotional well-being in the office
- The actionable measurement of emotional fitness with innovative tools
Things to listen for:
[00:04:13] Population decline requires psychologically safe, satisfying workplaces.
[00:07:53] Leadership requires guiding, supporting, and caring.
[00:12:33] Work experience reflects at the dinner table.
[00:14:19] Providing tools for stress reduction in workplace.
[00:16:42] Encourage safe, compelling environment; fight unfair to win.
[00:19:58] Equally value all employees and their contributions.
[00:23:07] Gratitude and support make us better people.
[00:28:06] Leaders must prioritize connection and advancement tools.
