Understanding what stress really is

There are things in life that will always be out of your control—an unexpected email, a partner’s bad mood, a difficult conversation. But how long those things impact you? That’s shaped by your internal response.

Gail introduced the 90-second rule: when something stressful happens, your body floods with cortisol and adrenaline. But physically, those hormones dissipate after 90 seconds. What makes the stress linger is the story you attach to it.

The overthinking. The guilt. The spiral of "what ifs". That’s what turns stress into chronic stress symptoms.

Why willpower isn’t the problem

If you’ve ever told yourself, “I just need more motivation,” you’re not alone. But motivation isn’t the real issue. The problem is perfectionism, procrastination, and a lack of self-trust. You don’t need to overhaul your whole life – you need to take one small, manageable step that helps you feel better today.