Episode 50: Quiet Depletion, Real Recovery

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.

Send a text

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

Delay the Binge™ explores the patterns behind urges, habits, stress patterns, burnout, and Quiet Depletion™ — and what happens in the pause between impulse and action, where real behavior change begins.

Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions — and how small, intentional shifts create lasting behavior change.

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

Delay the Binge™ is a trademark of TPKK Concepts LLC
© Pam Dwyer. All rights reserved.