09/24/2025
💭 So, how do you take back your power? Here are three ways to practice:
* Pause for 90 Seconds — Neuroscience shows the chemical lifespan of an emotion in the body is about 90 seconds. After that, it is your choice whether to keep it or to let it pass. Just pausing and breathing for a minute and a half can help you reset.
* Name the Emotion — Simply labeling what you’re feeling (“I’m feeling anger,” “I’m feeling frustration”) creates distance between you and the emotion, which makes it easier to shift.
* Choose a Different Response — Ask yourself, “What do I want to feel instead?” and take one small action toward that feeling—maybe grounding, focusing on something calming, or shifting your attention.
🧬The science behind it? Dr. Jill Bolte Taylor, a neuroanatomist, describes this “90-second rule” in her book My Stroke of Insight (2008). She explains that the physiological surge of an emotion lasts about a minute and a half—after that, it’s up to us whether to keep the emotional loop going or let it go. The more you know!
* Note: Emotions can last longer depending on the situation, but this “90-second rule” is a helpful reminder that we can choose whether or not to keep fueling that fire.
