Opening Quote

“Your peace doesn’t live inside your phone. It lives in your pause.”

— Debra Fodor

true peace and calm aren’t found in the constant scroll—they live in the stillness of our own breath, our own body, and the moments we choose to come back to ourselves.

If this is your first time joining me—you picked a good week. And if you’ve been walking with me for a while now, welcome home.

So this week, we’re talking about digital overload. The nonstop scroll. The pings. The pressure to be on, all the time. And how we can gently, intentionally step out of that noise and back into ourselves.

Mindfulness Moment –

“I am allowed to step away.”

“My peace is more important than my notifications.”

“I am present in this moment, and this moment is enough.”

“I choose rest without guilt.”

“When I unplug, I return to myself.”

💭A Real-Life Story from Ontario

Earlier this month in a small Ontario town, a teacher named Maya challenged her entire Grade 8 class to go screen-free after 6 p.m. for just one week. Instead of scrolling TikTok or gaming, the students read, journaled, helped cook dinner, or sat outside and watched the sky change.

One student wrote in his final reflection: “I didn’t think I could do it, but I actually felt less tired. My mom and I talked more. It felt like we were a family again, not just roommates with Wi-Fi.”

Simple, right? But that one act—of unplugging for an evening—reconnected a family. That’s what this is all about.

National Doctor’s Day in India (July 1, 2025):

Doctors from various specialties emphasize that “prevention is better than cure,” and that longevity often begins with small, consistent daily habits. News.Az outlines several simple doctor-endorsed routines that can meaningfully enhance long-term health:

• Start your morning with 10 minutes of silence — quiet reflection helps reset the nervous system, lower cortisol, and stabilize heart rhythm before facing the rush of the day.

• Finish dinner before sunset — aligning meal times with your circadian rhythm (early time-restricted eating) supports digestion, insulin sensitivity, and reduces inflammation.

• Use the 30:3 rule — every 30 minutes of sitting, stand or move for 3 minutes to improve blood sugar control and cardiovascular health.

• Brush (or scrape) your tongue daily — this supports a healthy oral microbiome, reduces inflammation, and even benefits gut and brain health.

• Write down one stressful thought at night and discard it — a simple decluttering ritual that eases mental load and improves sleep.

• Drink plain water—but not during meals — sipping between meals (rather than with them) supports digestion and nutrient absorption.

Thank you for showing up for yourself today—not just for me.

I hope you take the time this summer to unplug.

If this episode reminded you to pause, breathe, or unplug—share it with someone who needs the same permission. Let’s normalize rest. Let’s reclaim presence.

Follow the show, leave a review, and come connect on Instagram @beyoureempoweredself and on Facebook, where we share real life, memories, and moments that matter.

Until next Power Wednesday, I’m Deb.

Protect your peace. Reclaim your rhythm.

You are worthy now. Not later.

You got this. 💛

Debxoxo 🫶🏼

🛡️ Disclaimer

This episode is intended for educational and motivational purposes only and does not substitute for professional medical, psychological, or therapeutic advice. Always consult a qualified health provider regarding any physical or mental health concerns. All views expressed are personal reflections and insights shared to inspire well-being and self-awareness.

Any references to studies or media reports are for context and awareness only, and all listeners are encouraged to explore further sources if needed. Your well-being is your responsibility—and your right.