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Someone says one thing, cuts you off in traffic, or sends a frustrating message, and suddenly your entire day is ruined.

In this episode, I explain the 90-second response gap: the space between your initial emotional reaction and the story you continue telling yourself afterward.

I’m Dr. Richard Low:

- Dentist & former CEO of 35 dental practices

- Founder of the #1 rated practice‑ownership podcast in dentistry

- Burned out, rebuilt my life around faith, family, and fitness

- Now coaching 50+ male practice‑owner dentists inside Next Level Fathers to lose weight, reconnect with God, and lead better at home

We cover:

- Why anger and stress can keep going after the initial reaction

- How rumination keeps “burning the toast”

- The difference between reflexive reaction and intentional response

- The three layers of agency:

a. What you say and do

b. The thoughts and stories you believe

c. Where you place your attention

- The elephant-and-rider metaphor for understanding your mind

- How curiosity can weaken the story that keeps anger alive

- Why these skills matter in marriage, parenting, leadership, and high-stakes conversations

The goal is not to pretend you never feel angry, anxious, or hurt. The goal is to notice the wave, create space, and choose a better response before your reflex takes over.

0:00 - The 90-Second Anger Rule

0:23 - The Science of 90-Second Emotions

1:35 - Viktor Frankl & The Space Between Stimulus and Response

3:14 - The Response Gap

3:53 - Rethinking Agency

4:35 - The Elephant and Rider

5:22 - You Are Not Your Thoughts

6:29 - Three Layers of Agency

6:59 - High-Stakes Conversations

8:47 - Ride the Waves of Emotion

9:38 - Curiosity: Finding a Different Story

11:08 - Three Key Skills to Master

If you’re a successful, stressed or burned-out dentist,

🚀 Watch the full Next Level Fathers Framework:

https://youtu.be/cYhvSAeAbJs

Connect with me

📸 Instagram (daily content & behind the scenes): instagram.com/dr.richard.low/