Episode Details

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

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

Delay the Binge™ explores the patterns behind urges, habits, burnout, and Quiet Depletion™.

Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, this show helps you understand the pause between impulse and action, where real change begins.

Full video episodes available on YouTube

Pam Dwyer | Speaker

Learn more: DelayTheBinge.com

Storytelling that transforms. Healing that lasts.
From bestselling author Pam Dwyer (PJ Hamilton)

Books + speaking: PamDwyer.com

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