By Desmond Yeoh SC
Neuroscientist Dr. Jill Bolte Taylor’s groundbreaking insights into the brain have reshaped how we understand emotions and decision-making. In My Stroke of Insight, she describes the fascinating way our minds process external stimuli and how we can use this understanding to cultivate mindfulness and inner peace.
When we experience external stimuli—whether it’s a harsh comment, a beautiful sunset, or an unexpected challenge—it first passes through the limbic system, particularly the amygdala, which processes emotions like fear and pleasure. From there, the information is relayed to the prefrontal cortex, the rational thinking area responsible for decision-making and logical reasoning. After this, it produces a reaction in us—whether emotional, physical, or behavioral—often before we consciously register what’s happening. For example, if someone suddenly criticizes us, the amygdala might trigger an immediate surge of anger or defensiveness before our prefrontal cortex steps in to assess the situation rationally. This means we are emotional beings that think rather than thinking beings that feel. Our emotions drive much of how we interpret and respond to the world, shaping our reactions before logic even enters the picture.
Dr. Taylor presents the 90-second rule as a scientific fact rooted in neurobiology. When we experience an emotion, the physiological response—such as an adrenaline surge or a wave of frustration—is triggered by the release of chemicals in the body. This automatic response lasts for only about 90 seconds before the chemicals dissipate. After this brief window, the body’s reaction fades—unless we consciously choose to keep fueling it. However, we often unknowingly prolong emotions by replaying thoughts, feeding into anger, sadness, or anxiety long after the initial stimulus has passed.
The beauty of the 90-second rule is that it gives us control over our emotional state. After those initial 90 seconds, we have a choice: continue feeding the emotion with repetitive thoughts, or shift our focus to mindfulness of the present moment—such as connecting with our breath, engaging in gratitude, or simply observing our surroundings without judgment. This conscious shift allows us to regain control, preventing emotions from spiraling into prolonged negativity.
Just understanding that we have a choice is enough to create profound changes in our lives. Instead of feeling trapped in emotions, we can step back and recognize that we are active participants in shaping our mental state. This awareness fosters resilience, emotional intelligence, and a deeper connection with the present moment.
Dr. Taylor’s insights teach us that emotions are fleeting but our engagement with them is voluntary. When we consciously apply the 90-second rule, we empower ourselves to break free from reactive emotional cycles and cultivate a more peaceful, mindful existence. By embracing this practice, we transform how we relate to both ourselves and the world around us.
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