How do you usually react when you're angry?

Have you ever regretted saying something in the heat of the moment?

Today, Jay talks about the transformative power of the "90-Second Rule," a life-changing technique that can help you choose your response in moments of intense emotion. Have you ever acted in the heat of the moment and later regretted it? Jay explores how 90 seconds can be the difference between reacting impulsively and responding with intention.

Inspired by Viktor Frankl's quote, "Between stimulus and response, there is a space," Jay unpacks the concept that this small window of time holds the key to our growth, freedom, and ability to create better outcomes in our lives. He shares personal stories, practical tips, and scientific insights to help you harness the power of this technique, including deep breathing exercises, mindfulness practices, and ways to recognize and label your emotions.

In this episode, you'll learn:

How to control your emotions in stressful moments

How to apply the 90-second rule to avoid impulsive reactions

How to recognize and label your emotions accurately

How to practice mindfulness in moments of frustration

How to take a 90-second break to reset your mindset

By allowing yourself those 90 seconds to breathe, reflect, and choose your response, you create the space to align with your values and intentions.

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

02:17 It’s About How You Respond to Situations

06:27 The 90-Second Rule

11:55 #1: Set a Timer

13:05 #2: Do an Internal Weather Report

13:47 #3: Check-in with Your Body

18:01 Sadness Last Longer than Other Emotions

20:53 We Repeat What We Reward 

How do you usually react when you're angry?
Have you ever regretted saying something in the heat of the moment?
Today, Jay talks about the transformative power of the "90-Second Rule," a life-changing technique that can help you choose your response in moments of intense emotion. Have you ever acted in the heat of the moment and later regretted it? Jay explores how 90 seconds can be the difference between reacting impulsively and responding with intention.
Inspired by Viktor Frankl's quote, "Between stimulus and response, there is a space," Jay unpacks the concept that this small window of time holds the key to our growth, freedom, and ability to create better outcomes in our lives. He shares personal stories, practical tips, and scientific insights to help you harness the power of this technique, including deep breathing exercises, mindfulness practices, and ways to recognize and label your emotions.
In this episode, you'll learn:
How to control your emotions in stressful moments
How to apply the 90-second rule to avoid impulsive reactions
How to recognize and label your emotions accurately
How to practice mindfulness in moments of frustration
How to take a 90-second break to reset your mindset
By allowing yourself those 90 seconds to breathe, reflect, and choose your response, you create the space to align with your values and intentions.
With Love and Gratitude,
Jay Shetty
What We Discuss:
00:00 Intro
02:17 It’s About How You Respond to Situations
06:27 The 90-Second Rule
11:55 #1: Set a Timer
13:05 #2: Do an Internal Weather Report
13:47 #3: Check-in with Your Body
18:01 Sadness Last Longer than Other Emotions
20:53 We Repeat What We Reward

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.

I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace.
I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!

On Purpose with Jay Shetty

My name is Jay Shetty, and my purpose is to make wisdom go viral. I’m fortunate to have fascinating conversations with the most insightful people in the world, and on my podcast, I’m sharing those conversations with you. New episodes Mondays and Fridays. Please rate and review the podcast if you enjoy it. Live life today ON PURPOSE.

My name is Jay Shetty, and my purpose is to make wisdom go viral. I’m fortunate to have fascinating conversations with the most insightful people in the world, and on my podcast, I’m sharing those conversations with you. New episodes Mondays and Fridays. Please rate and review the podcast if you enjoy it. Live life today ON PURPOSE.

How To Master Your Emotions in 90 Seconds & Save Yourself From Regret

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/e47e1758-fb70-4bd3-99a6-b1ff00464996/transcript

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