Do you ever feel like you are constantly rushing from one thing to the next without ever catching your breath?

In this episode of The Meaning of Men, I speak with Dr. Adam Fraser, researcher, keynote speaker and author of The Third Space, to explore one of the most overlooked skills in modern life: how we transition between the different spaces and roles of our day. Adam’s work has transformed how leaders, teams and families understand stress, recovery and presence.

His research shows that the simple ability to pause, reflect and reset between moments can significantly improve mood, performance, emotional connection and overall wellbeing. We explore why so many men carry stress from one role into the next, how this affects relationships and mental health, and what it looks like to use small micro transitions to show up with more intention and clarity.

In this episode you will learn:

• What the Third Space is and why it is crucial for mental health and emotional regulation

• How micro transitions can reduce stress, improve focus and support healthier relationships

• Why men often struggle to switch off or shift gears throughout the day

• Practical tools to help you reset between work, home, parenting and personal time

• How presence, reflection and even brief pauses can transform how you lead, communicate and connect

Whether you are a father, partner, leader, athlete or friend, this conversation offers practical, research backed strategies to help you move through life with greater presence, calm and purpose.

Hear more from Dr Adam:

The Third Space Book: https://www.amazon.co.uk/Third-Space-Transitions-Balance-Happiness/dp/1459642708

Timestamps:

02:26: Understanding the Third Space 05:54: The Importance of Transitioning 12:12: The Three Phases: Reflect, Rest, Reset 17:35: Practical Applications of the Third Space 20:55: Emotional Availability and Relationships 28:10: The Fleeting Nature of Moments 30:06: The Importance of Being Present 32:17: Transitioning from Work to Home 35:27: Adapting to Remote Work 38:28: The Role of Rituals in Relationships 39:21: Nurturing Friendships 41:09: The Power of Communication 45:14: The Transformative Impact of the Third Space