We explore why tools like diets, planners, and systems often fail to create lasting change and how awareness of patterns leads to sustainable shifts. We show how a pause brings the thinking brain back online and turns “failure” into useful data.

• tools manage behavior while patterns drive urges
• the behavior is the brain’s solution, not the root problem
• pause and curiosity create awareness that disrupts loops
• shame blocks learning while data guides change
• insights from neuroscience and psychology align on patterns
• use small micro-interrupts to restore choice
• reframe “failure” as information to adjust support
• align tools with needs of the nervous system

If this conversation resonates with you, keep listening and explore all the episodes with our amazing guests. Share the podcast because this show is filled with conversations with experts who validate, expand, and deepen these ideas. If you know someone who lives in that loop of, “I’ve tried everything,” send this episode to them.

Go to DelayTheBingePodcast.com and join our email list!

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This is Delay the Binge™, formerly The Plus One Theory Podcast

Delay the Binge™ is a trademark of TPKK Concepts LLC.
© 2025 Pam Dwyer. All rights reserved.
Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton).
Books + speaking: PamDwyer.com

We explore addiction to substances and people, how trauma bonds masquerade as love, and why joyful sobriety demands daily integration. Joe Weatherford shares practical tools like one more second, journaling, and compassionate curiosity to pause urges and build peace after chaos.

• addiction as state change and pattern, not just substance
• trauma histories shaping attachment, conflict, and compulsion
• love versus trauma bonds measured by repair and nervous system cues
• spiritual bypassing replaced with feeling, naming, and truth
• pause practices, one more second, and 90‑second urge windows
• women’s quiet depletion and the cost of overgiving
• body symptoms as signals for alignment, not enemies
• micro‑actions for integration, intention writing, movement, nutrition
• expanding capacity for joy and disrupting self‑sabotage
• self‑responsibility with compassion as a path to peace

If this episode spoke to you, share it with someone who needs it

Send a text

This is Delay the Binge™, formerly The Plus One Theory Podcast

Delay the Binge™ is a trademark of TPKK Concepts LLC.
© 2025 Pam Dwyer. All rights reserved.
Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton).
Books + speaking: PamDwyer.com

We reframe leadership as sustainable performance grounded in well-being, presence, and the courage to pause. Sarah Draper shares how resilience, mindfulness, and her future walk practice help leaders reduce drift, regain focus, and lead from the inside out.

• redefining leadership as presence and sustainability
• quiet depletion behind high performance
• drift, residue and the cost of numbing
• mindfulness as a focus and regulation skill
• the power of pausing between stimulus and response
• movement for cognition, creativity and clarity
• future walk practice at daily, strategic and vision levels
• devotion over discipline and kindness as leverage
• leading human in an AI-flooded world
• two repeatable tools for resilient leadership

Explore Sarah's work at Leading Well Strategies and learn more about her Future Walk practice
You don't have to fix everything today. Sometimes the most powerful leadership move is simply to pause and choose the next right thing.

Send a text

This is Delay the Binge™, formerly The Plus One Theory Podcast

Delay the Binge™ is a trademark of TPKK Concepts LLC.
© 2025 Pam Dwyer. All rights reserved.
Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton).
Books + speaking: PamDwyer.com

We explore how to design relationships with the same intention we bring to work, replacing guesswork with clear structure, shared goals, and compassionate language. Dr Robin Buckley shares practical ways to calm reactivity, build connection, and create sustainable habits that last.

• maintenance mindset for relationships
• business tools applied to love
• amygdala vs frontal lobe in conflict
• we/us language to boost connection
• monthly SWOT across key domains
• therapy for trauma, coaching for growth
• small steps over quick fixes
• chores by strengths for clarity
• five to ten minute daily check‑ins
• listening as a skill, better questions
• evolve forward, do not “go back”
• parenting adults through mentorship

If you'd like early access to episodes before they go live each Thursday you can join the email list at delaythebinge.com

To explore Dr. Robin Buckley’s approach to relationships, leadership, and intentional growth, visit https://drrobinbuckley.com

Send us a text

This is Delay the Binge™, formerly The Plus One Theory Podcast

Delay the Binge™ is a trademark of TPKK Concepts LLC.
© 2025 Pam Dwyer. All rights reserved.
Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton).
Books + speaking: PamDwyer.com

We explore how creativity works as a skill, not a trait, and how to use flow, inversion thinking, and AI to navigate uncertainty with more confidence. The talk blends personal stories, practical tools, and simple habits that help turn fear into forward motion.

• redefining creativity beyond art and innate talent
• Leslie’s path from film to product leadership
• AI as a private ideation partner with discernment
• building creative agency by challenging outputs
• finding flow through small, protected pauses
• inversion thinking to prepare for failure
• habit stacking for clarity and energy
• measuring progress with self-assessment and scaffolds
• emotional regulation for better problem solving
• practical steps for job searches and narratives

If this conversation resonated with you, you can learn more about Leslie and her work, including her book, Creative Velocity, propelling breakthrough ideas in the age of generative AI. We'll link everything in the show notes.
And if you're enjoying these conversations, be sure to follow or subscribe to Delay the Binge wherever you listen. You can also watch the full episode on my YouTube channel, PamDwyerSpeaker. And if you're there, leave a comment and let me know what part of this conversation made you pause or think differently.

Check out Leslie's website and book at LeslieGrandy.com

Send us a text

This is Delay the Binge™, formerly The Plus One Theory Podcast

Delay the Binge™ is a trademark of TPKK Concepts LLC.
© 2025 Pam Dwyer. All rights reserved.
Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton).
Books + speaking: PamDwyer.com

We break the myth of the clean slate and show how quiet depletion drains motivation, clarity, and joy. Through a real-life travel fiasco, we teach soft restarts, minimum baselines, and the next-right-choice script to replace shame-driven resets with steady, humane progress.

• why new year energy fades when you carry last year’s stress
• how quiet depletion hides as busyness, comparison and “I’m fine”
• why “starting over” exhausts your brain and identity
• the missed flight story and the science behind lower brain chatter
• the soft restart: pause, breathe, choose the next right step
• minimum baselines for food, movement and sleep on low-capacity days
• the next-right-choice script to stop spirals and binges
• shifting to quarterly goals for faster wins and pivots
• comparison boundaries that conserve emotional energy
• the seven-day no-restart challenge with simple daily actions

Join my email list at delaythebenge.com and come be part of the community where we practice together
Subscribe, follow, like, do all the things on YouTube: Pam DwyerSpeaker
Be sure and comment on my YouTube channel too. Let me know what you think of the video

Send us a text

This is Delay the Binge™, formerly The Plus One Theory Podcast

Delay the Binge™ is a trademark of TPKK Concepts LLC.
© 2025 Pam Dwyer. All rights reserved.
Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton).
Books + speaking: PamDwyer.com

In this episode of Delay the Binge™, Pam Dwyer sits down with Michele Phillips, President of Key Performance, bestselling author of Happiness Is a Habit, and author of the new book Energize Your Happiness, for a powerful, practical, and heart-filled conversation about energy, emotion, and everyday habits.

Together, Pam and Michele explore:

What Michele really means by “energize your happiness”

Why she wants people to run on alignment, not adrenaline

How she turned her own anger and “too much energy” into wisdom and leadership

Her brilliant practice of naming her inner voices “Wanda” (fight/flight, fear, judgment) and “Grace” (wisdom, courage, compassion)

The 90-second rule for emotional hijacks and why pausing matters

Why conflict is energy asking for direction

How quiet depletion shows up—especially in women who are doing it all

Why trying to “wrestle a bad habit to the ground” doesn’t work

Michele’s approach of adding positive habits instead of starting with deprivation

How identity shifts happen slowly, and why we must celebrate small wins

The role of journaling, brain dumps, and clarity in healing and decision-making

Pam also weaves in the core ideas of Delay the Binge™—the purposeful pause, delaying the urge, and starting from where you left off instead of “starting over.”

If you’ve ever felt:

Drained but still pushing

Stuck in the same emotional patterns

Guilty for being angry

Or afraid you’ll never “get it together”…

this conversation will give you language, tools, and a deep sense of hope.

🔗 Connect with Michele Phillips

Book: Energize Your Happiness
Website: key2unlock.com
Instagram: @energizewithmichele
LinkedIn

🔗 Connect with Pam / Delay the Binge™

Podcast: Delay the Binge™
Community & updates: delaythebinge.com
Short stories as PJ Hamilton: Short Stories from the Heart of the Piney Woods

💛 If this episode gave you a little unexpected hope, hit subscribe, share it with a friend, and remember:
You don’t have to fix everything.
You just have to pause long enough to choose one powerful next step.

Send us a text

This is Delay the Binge™, formerly The Plus One Theory Podcast

Delay the Binge™ is a trademark of TPKK Concepts LLC.
© 2025 Pam Dwyer. All rights reserved.
Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton).
Books + speaking: PamDwyer.com

We share a simple way to navigate seasons of change with clarity: pair quarterly goals with a living calendar that reveals your true priorities. Through a personal story, we show how structure can hold new opportunities without burnout or chaos.

• why quarterly goals beat yearly plans for real life
• how a living calendar turns intention into action
• scheduling everything that matters, including rest and thinking time
• protecting pauses for clarity, prayer, and processing
• adapting structure each quarter to match your season
• aligning opportunities with purpose without losing momentum

Join our community at delaythebinge.com
If you want help editing, publishing, or producing your podcast, I would be honored to support you with the same intention I pour into my own. Just reach out. Let's create something beautiful together
Make sure you're subscribed so you don't miss either conversation

Send us a text

This is Delay the Binge™, formerly The Plus One Theory Podcast

Delay the Binge™ is a trademark of TPKK Concepts LLC.
© 2025 Pam Dwyer. All rights reserved.
Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton).
Books + speaking: PamDwyer.com