One thing that helped me go further: I started logging what was happening right before the 90 seconds hit. Not just the trigger but the context.
After 30 days the patterns were striking. 70% of my worst episodes were between 6-9pm. Exhausted from work, nothing left in the tank. The anger was almost never really about whatever set it off.
The neuroscience gives you the framework. The personal data makes it personal.
