Navigating Emotions: The 90-Second Rule

Mo lost his son, Ali, in a tragic and avoidable surgery. It’s the kind of grief that could break anyone. But instead of shutting down, he turned toward the pain, with honesty, logic, and a question that changed everything: Can we train ourselves to be happy, even after heartbreak?

One insight stood out: the 90-second rule. According to Mo (and backed by neuroscience), our emotions only physically last 90 seconds. What happens after that? That’s on us.

In this episode, we explore how to ride that first emotional wave, how to challenge the stories our brain creates, and how three simple questions can help us shift from reaction to intention.

This isn’t about pretending everything’s okay. It’s about learning how to respond when it isn’t.

If you’ve ever felt hijacked by your emotions, or just wanted a way to move through them with more clarity, this one’s worth your time.

Listen to the full episode with Mo Gawdat: https://pod.fo/e/140b32

Here is more information on the studies referenced:

1. 90 Second Emotion Rule (Dr. Jill Bolte Taylor, 2006), My Stroke of Insight: A Brain Scientist's Personal Journey

2. Space Between Stimulus and Response (Viktor Frankl, 1946), Man’s Search for Meaning