Delay the Binge™ with Pam Dwyer

Pam Dwyer
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  • SELF-IMPROVEMENT
  • UPDATED BIWEEKLY

 Formerly The Plus One Theory Podcast, this show has evolved into Delay the Binge™, where we explore the small, powerful shifts that help you pause with purpose, break painful patterns, and reclaim who you are. 

  1. 1D AGO

    Sarah Draper | How Pausing, Mindfulness, And Movement Make Better Leaders | Ep59

    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

    48 min

  2. FEB 5

    Dr. Robin Buckley PhD | From Crisis To Strategy: Building A Relationship You Can Maintain | Ep58

    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

    36 min

  3. JAN 29

    Leslie Grandy | From Fear To Flow: Building Creative Confidence With AI | Ep57

    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

    56 min

  4. JAN 23

    Ep56: I Missed A Flight Because My Brain Went On Lunch Break | Pam Dwyer

    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

    15 min

  5. JAN 15

    Episode 55 | Meet Wanda And Grace, The Frenemies In Your Head

    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

    41 min

  6. JAN 8

    Episode 54: Structure That Holds Your Season Of Growth

    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

    12 min

  7. JAN 2

    Episode 53: What Is a Launch Anyway? Learning to Pause in a Fast World

    The loudest voices say move faster, buy sooner, decide now. We chose a different path. This launch explores how a quiet pause can protect your time, money, and energy, and why sustainable change starts with one small, honest step you can actually keep. We open up about renaming the show to Delay the Binge and reaffirm the Plus One Theory at its core: you don’t need the whole staircase, only the next right step. From the irony of preaching slowness on short-form platforms to the reality that tired people don’t pause, we map the gap between urgency and discernment. You’ll hear how “paid recognition” dressed as flattery nearly slipped through, why pressure isn’t empowerment, and how a simple boundary script can defuse high-pressure pitches without burning bridges. We also get candid about investing in great services at the wrong time. Excitement isn’t a strategy; timing and structure are. With practical tools like a paper-and-pencil year review, we show how to extract lessons without shame: list what you tried, what worked, what drained you, then circle one next step. Delay the binge isn’t just about food. It’s about pausing before any pattern that pulls you away from yourself, overworking, overspending, overreacting, overpleasing, and the quiet depletion that hides under a polished life. Expect reflective solos, “me too” stories from real people, and grounded insights from experts in habits, trauma, and health, without pedestals. If you’re ready to replace urgency with clarity and momentum with integrity, this space will help you build a life that doesn’t rush you. Subscribe, share with a friend who needs a breath, and leave a review to help others find their next steady 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

    12 min

  8. 12/16/2025

    From Plus One To Purposeful Pause: Why Delaying The Binge Works

    We unveil Delay the Binge, a rebrand rooted in listening to our stories and yours. We explain how a purposeful pause between urge and action helps us move beyond willpower and shame across food, work, and people-pleasing. • the shift from Plus One to Delay the Binge • the pause as the small, doable step • why willpower fails and shame keeps you stuck • the many forms of binge behavior beyond food • practical ways to pause when the urge hits • how stories and participation reduce shame • what to expect from teaching, stories, and conversations • the invitation to share lived experience Sign up on our email list at delaythebinge.com Sign up on that email list y'all 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

    5 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

 Formerly The Plus One Theory Podcast, this show has evolved into Delay the Binge™, where we explore the small, powerful shifts that help you pause with purpose, break painful patterns, and reclaim who you are. 

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