Send us a text

We name the moment before a binge as quiet depletion and show how to interrupt it with three practical pauses that bring the frontal cortex back online. We share a gentle path forward, plus details on the Delay the Binge Collective and how to join quietly.

• defining quiet depletion and why it matters
• lower brain chatter versus higher brain choice
• naming feelings to reengage the frontal cortex
• the three pauses: name it, locate it, meet the need
• unmet needs beneath binge urges
• what the Delay the Binge Collective is and how it works
• anonymity, low-pressure participation, expert contributors
• why this method works better than diets or willpower
• identity restoration and nervous system alignment
• community updates and next steps

You can join at DelayTheBinge.com, and when you do, you'll get the Holiday Urge survival kit immediately!

So join us at DelayTheBinge.com and get your free holiday kit and be part of something new!

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

What if the reason you’re snapping, shutting down, or reaching for quick fixes isn’t lack of willpower but quiet depletion—the slow fade that turns joy into numbness? We shine a light on the exhaustion beneath the exhaustion and share how a three-second pause can change your day and your brain. From a raw story about a health scare to the science of why the prefrontal cortex goes offline under stress, we connect the dots between invisible labor, holiday pressure, and binge reactions that are really survival signals.

We break down practical ways to come back to yourself: the three gates (Is it true? Is it necessary? Is it kind?), identifying one place you’ve gone missing, lowering a single expectation this season, and asking daily what you need. You’ll hear how to use the holidays as fuel instead of a trigger by swapping judgment for curiosity and giving yourself permission to step out of emotional over-responsibility. Instead of chasing motivation, we show you how micro-pauses rebuild safety and restore agency.

We also talk about why healing thrives in community. Delay the Binge isn’t about gritting your teeth; it’s about creating space between feeling and action so you can listen to your body and choose differently. If you’ve felt like life is happening to you and your spark is dimming, this conversation offers a path back—one pause, one gate, one delay at a time. If this resonates, subscribe, share it with a friend who needs it, and join the waitlist at DelayTheBinge. Your return starts with a breath.

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

We share a health scare that reframes maintenance through kindness and nervous system safety, then walk through ten lessons that make change last. Tools matter, but emotional regulation and the purposeful pause do the heavy lifting.

• plus one theory and mission
• ICU story and why kindness sustains change
• limits of tools for dysregulated wiring
• maintenance before the tool as foundation
• ten core maintenance lessons explained
• action before motivation to build momentum
• purposeful pause to break reflex loops
• identity work and structure over goals
• reassurance that you are rewiring not failing
• holiday stories launch and community invitation

If you're not on my list yet, head over to pamdwyerspeaker.com and join. You'll get access to the entire Christmas series, and you'll get new stories every Tuesday. If this episode helped you, send it to someone who needs hope today.

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

We break down a simple framework for hard seasons: the storm outside, the shelter we run to, and the fire that starts inside when pressure builds. We share five clear steps to rise above both reactions, find fresh air, and rebuild with boundaries and vision.

• storm, shelter, and fire explained
• the third option as a pause for perspective
• naming the storm and the fire to create distance
• stepping outside, breathing, journaling, prayer for clarity
• three-column exercise: control, influence, release
• letting the storm cool the shelter and teach
• rebuilding with wisdom, boundaries, and new windows
• kindness, clarity, and courage for teams and communities

If your team, organization, or conference needs this message, visit pamdwyer.com/speaking and book me for your next event
So please share, like, follow, join my email list and stay in the know with all that's going on

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

We open our hearts to the quiet kind of rejection—when people turn away without words—and trace how it shapes belonging, faith, and self-worth. We offer a plus one step forward: send love, set boundaries, and find closure within, guided by a love that never ghosts.

• the sound and shape of quiet rejection
• childhood roots of feeling unseen
• marriage loss and the rupture of belonging
• family silence and capacity versus need
• ghosting culture, avoidance, and its cost
• reframing rejection as misalignment
• self-given closure and soft boundaries
• faith as anchor and unghosting love
• choosing love over bitterness and finishing stronger

If this message spoke to you, to your heart, share it with someone who's struggling with silence

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

We share why pausing a dream is not failure but a strategy to protect it, and how to step back without starting over. With personal stories, a clear framework, and real talk on money, trust, and timing, we map a path to recover, regroup, and return stronger.

• reframing pause as preparation, not quitting
• naming the hard truth of empty tills and fatigue
• choosing a nine to five to protect the dream
• spotting red flags and trusting your gut
• practicing discernment to avoid costly detours
• a written audit of reality and drains
• a simple plan to shift resources and recover
• building support and guarding energy
• returning with focus right where you left off

If my message has ever encouraged you, if you found yourself nodding along or thinking differently because of something I've shared, I want to hear from you. I need to hear from you. Send me an email. Let me know. I promise I'll keep sharing my writing and encouragement directly with you.

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

We explore why fitting in leaves you hollow and how belonging fills you with breath, courage, and connection. A poem reframes success, practical tools build pause power, and a mustard-smooth act of kindness shows how small moments can change a life.

• origin of the Plus One theory and finish-strong mindset
• difference between fitting in and belonging
• conformity science and the cost of approval-chasing
• The View That Found Me poem and its message
• Delay the Binge tools: two-column journal and purposeful pause
• “never start over” as a healing practice
• postponing the Collective to build true community
• the mustard story and the power of kindness
• resources and ways to connect, learn, and share

Share this podcast with a friend who might need it
Share my story through my book From the Piney Woods
Like, subscribe, or follow
Visit ThePlusOneTheoryPodcast.com
Grab my book at FromThePineyWoods.com
For speaking and resources, go to PamDwyerSpeaker.com
Join the wait list at DelayTheBinge.com

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

What if the most powerful change in your life starts with a breath-long pause and a single, small step? We take you from a chaotic church gym to a gritty training village where teenagers haul water, cook over smoky fires, and learn why a clay stove can save a life. The stories are vivid—two days in a simulated slum, cardboard walls shaking under the fists of “slumlords,” kids who miss Taco Bell but gain gratitude—and the insights are practical: perspective is not a lecture; it’s an interruption. That interruption is the purposeful pause.

I open up about losing my first business, stumbling into youth ministry with more heart than credentials, and discovering that teaching while still healing can forge unbreakable bonds. We revisit my childhood hunger and the teachers who stayed silent when I announced I was leaving school. Those were missed pauses that could have changed my path. Today, we name that pattern and flip it: be the pause for someone else, and claim it for yourself when urges or overwhelm hit. The pause is not empty—it’s a tool that restores choice.

You’ll walk away with a clear, humane framework for real progress: pause to notice, then add one plus-one step. Drink water before the craving wins. Send one text you’re avoiding. Take one lap when you want to quit. Make one healthy choice and stack it tomorrow. Progress compounds when you honor small steps and remember you’re not starting over—you’re carrying forward everything you’ve built. If teenagers can return grateful for cafeteria food and clean water, we can leave this moment grateful for the space to choose again. Subscribe, share this with a friend who needs a gentle nudge, and leave a review telling us your next “plus one.”

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

The Plus One Theory podcast explores how to transform pain and setbacks into stepping stones for growth. Small, intentional steps lead to significant change when we recognize we don't need to start from zero after pausing or facing challenges.

• The power of the pause gives perspective and clarity when we're struggling
• Most advice focuses on why we should pause but lacks practical implementation
• The "Pause Plus One More" method combines reflection with a small forward step
• Progress doesn't disappear when you pause, you can resume from where you left off
• Real growth comes from small, consistent actions rather than giant leaps
• Even disappointments (like selling only 10 books at a market) can be overcome with perspective
• Challenge: identify one area where you think you need to "start over"
• Write down what you've already built and learned, then choose one step forward

Join us for the free Delay the Binge Collective launch event on October 2nd from 7-8pm Central Time. Sign up at DelayTheBinge.com to receive the link or the recorded version.

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!

Send us a text

Rock bottom isn't the end but rather the place where you finally see clearly and can choose a new path. When we hit our lowest point with destructive habits, we gain a new perspective that allows us to break cycles of stress-induced behaviors and reconnect with our purpose.

• Quitting isn't failure but redirection when you're on a path that doesn't serve you
• Breaking cycles requires mindset shifts, not just discipline
• Hitting rock bottom in business taught me to pivot rather than panic
• The "brain dump" technique helps manage stress without turning to binging
• Breaking unhealthy patterns means delaying the immediate urge to escape stress
• Support from others who understand your struggles is crucial for lasting change

Join me for the Delay the Binge Collective free launch event on October 2nd, 7-8pm Central Time. Even if you can't make it live, sign up at DelayTheBinge.com and I'll send you the replay. This is for everyone struggling with unhealthy patterns - not just food, but overworking, overpleasing, overdrinking - anything you run to when life feels too heavy.

Visit DelayTheBinge.com to sign up for our FREE online launch event October 2nd, 7-8PM CST, and if you can't make it no worries, you will receive the recorded video, so be sure to sign up!

Visit Pam Dwyer online and sign up on her email list to receive the latest updates!