Have you ever found yourself mindlessly scrolling through graphic images or disturbing news that suddenly appeared in your feed, feeling increasingly anxious yet unable to look away? That powerless feeling is exactly what we're tackling in this deeply personal episode about reclaiming your digital space.
After opening with a heartfelt remembrance for 9/11, we dive into one of today's most pressing challenges: protecting your mental wellbeing in a world where triggering content is just a scroll away. The truth is, you don't need to consume everything the algorithm feeds you. You have the right—and responsibility—to curate your online experience. Being informed doesn't mean subjecting yourself to constant emotional distress.
We share practical, actionable strategies that real people are using right now to transform their relationship with social media. One client unfollowed just five triggering accounts and immediately felt lighter and more focused. You'll learn how to set up screen time limits, create tech-free zones in your day, and develop a powerful "do-something-else list" for moments when the urge to scroll takes over. The simple act of spending 15 minutes outside without your phone can reset your entire mental state—and we'll show you how to build that into your routine.
This isn't about disconnecting completely—it's about engaging intentionally. Your mental environment deserves the same care and protection as your physical space. Remember: you can care deeply about world events while still protecting your energy. Your peace matters, and choosing it isn't selfish—it's essential.
What boundaries will you set today? Share your journey with us, and let's build a community that values digital wellbeing as much as staying informed. Subscribe now for weekly inspiration on nurturing your inner growth while navigating our complex digital world.
How to Follow:
Connect with me: Instagram | Facebook | TikTok | X (Twitter) | YouTube
Episode Transcript
Welcome to the Motivational Fuel Podcast, your
weekly dose of inspiration,empowerment and real talk,
whether you're tuning in from myYouTube channel or listening on
your favorite podcast platform,I am grateful for your presence
.
Your decision to join thiscommunity fills me with joy.
I am thrilled to have you here.
(00:22):
I am your host, Wondra, thefounder of Inspire and Drive LLC
, and I am a firm believer inmotivation from within.
This podcast is designed touplift anyone seeking strength,
care and purpose.
The topics that we talk abouton the podcast are love, health,
(00:42):
self-care, lifestyle, finances,personal growth and
spirituality.
Along with the listeners, likeyou, I share stories and
insights to help you rise, resetand refocus, both
professionally and personally.
So grab a cup of coffee, teaand take a deep breath, and
let's drive you from the insideout with the motivational fuel
(01:06):
for today.
Today is a special podcast.
I want to take a moment ofgratitude and remembrance today
if we take a moment to honor ourveterans, first responders,
survivors and supporters whoselives were changed forever by
the events of September 11.
Let's take a moment to reflect,to honor and to hold a space
(01:30):
for those who served and whosupported, and those who still
grieve.
But I want us to pause forabout 60 seconds to reflect on
the sacrifices made and theresilience shown by those who
were affected by the events andeveryone that we are honoring
(01:52):
today.
So we will take a pause.
I hope you're still there withme after taking a pause.
So, to those who served withcourage and to those who stood
in the face of the unmanageableloss, to those who've been here
to carry the weight of the day,we see you.
(02:12):
We thank you for your strength,your sacrifice and your
soundness, which weave into afabric of our nation.
You remind us what it means toshow up for one another even in
the darkest times.
You remind us that our unity,compassion and service are
(02:32):
powerful forces.
Do you remember 9-11?
It was an unforgivable day forme.
I was at technical school inthe military and it felt so
uncertain about my future due tothe traumatizing event.
Remember life is so preciousand enjoy it.
To the families who lost lovedones, to the survivor who lived
(02:55):
with the memories and to thesupporters who continue to
uplift and advocate.
We hold space for your stories.
We honor your journey and takeit one day at a time.
From the Motivational Fuelcommunity, we send love, light
and deep gratitude.
May we never forget, may wealways rise.
(03:19):
So the topic for today'spodcast Protect your Peace
Social Media Boundaries thatEmpower.
During the week of September 8th, this week, and I'm wavering on
, suddenly, images that appearedacross our various platforms,
(03:42):
images that were so graphic anddesigned to capture our
attention they might pop up inyour feed about warning.
Before you know it, you'repulled into a spiral of content
that leaves you feeling heavy,anxious or even helpless.
Let me remind you of somethingpowerful you have the right to
(04:06):
protect your peace.
You can engage in with whateverthat's on the social media, but
you have the strength to say no.
It is very easy that we areobligated to stay informed or
aware of everything that'shappening online, but remember,
(04:28):
you have the power to choosewhat you engage with.
You have the strength to say no.
You can be informed and stillset boundaries.
You can care deeply and stillprotect your energy.
So here's a challenge, not forthis week, but think about it
(04:48):
for a lifetime.
But for every time you'refeeling overwhelmed by the
digital world, you can pause,breathe or just scroll past.
That's a simple act of anextreme form of self-care.
Why you choose not to click isnot to engage, not to absorb the
(05:09):
chaos.
When you're reclaiming yourpower, you're telling yourself
my peace matters, my growthmatters, my energy is positive
In times when we're troublingevents unfold on social media, a
wave of curiosity that oftencompels many to research it
(05:31):
online.
However, rather than getting upto sweep up into the chaos, why
not take a moment to thinkabout yourself?
A positive quote like today Ihonor my peace.
You're thinking about.
You could embrace the challengeof transforming that negativity
(05:54):
into a chance for growth andpositivity, turning to an
unsettling moment and aninspiration and experience.
So let's talk about what thislooks like for practice.
You can unmute or unfollowaccounts.
That's consistently triggeringyour sensational and your peace.
(06:18):
One of my clients shared withme that she unfollowed five
accounts this week.
That made her feel uneasy, andnow she's feeling lighter.
She's more focused and more incontrol.
Limit your screen time doingemotional cycles like these.
You have to limit it.
Establish rules for socialmedia.
(06:41):
Set a hard time per day onsocial media.
You have on your cell phonesthe built-in screen time
settings.
You have certain third-partyapps that can enforce the screen
time to limit you.
In my book, becoming a New youin 30 Days, on day 23, I discuss
(07:03):
limiting your screen time andit's a good read for about
screen time and share withothers.
You can organize your feed onyour telephone voices that can
uplift and educate and empoweryou, and check in on yourself
before and after scrolling.
How do you feel?
What do you need?
(07:24):
Just take a breath, like a puff.
A breath, a fresh air.
Picture yourself in your idealonline space, filled with
inspiration, kindness andclarity.
What needs to go to make roomfor that?
What about starting a tech freeday?
Use that time to create apowerful morning routine.
(07:48):
Instead of scrolling in bed, tryjournaling, meditation or
listening to an inspiringpodcast.
Establish a do-something-elselist.
When your urge to scroll hits,you can do a pre-written list
with alternative activities.
Some ideas are reading,scratching and working on a
(08:11):
project something that you putoff.
Use this time to be creative.
So reorganizing your telephone,productive apps that you need
to do and you can get some rest.
So prioritize your rest.
So screen free evenings thathelp you wind down before bed,
(08:33):
maybe replacing that screen timewith a good book, practicing
gratitude or some type ofbedtime ritual and that can be
for your family and friends too.
So journal you can journal.
At the end of the day, writedown things that went well.
You can feel your the end ofthe day.
Write down things that wentwell.
You can feel your compassionwith the pre-detox.
(08:55):
Try going outside without yourphone yes, going outside.
So spending at least 15 minutesoutside.
It can be a powerful mentalreset.
You can sit on the porch, closeyour eyes for about two to
three minutes, listen to thewind blow, the birds, your
(09:17):
surroundings.
It can be a quick, relaxing tipfor you and have you use your
cell phone less.
Once you have defined your goals, please take a moment to share
them with your friends and yourfamily and neighbors.
By opening up your aspirations,you're not only inviting their
(09:38):
support, but you can surroundyour others to inspiring minds
like you.
I suggest asking them first,because some people will not be
interested.
Them first, because some peoplewould not be interested.
Engaging in this dialogue cancreate a ripple effect,
encouraging others to pursuetheir dreams by fostering a
sense of community and a sharedpurpose.
(10:01):
It isn't about ignoring theworld.
It's about choosing how youshow up in it.
It's about being intentionallywith your attention, your
emotions and your time.
I share with everyone.
The time is so precious andenjoy every second minute and
hour of it.
If you're feeling guilty ordisengaging.
(10:25):
Let me say this clearly you arenot selfish.
You're protecting your mentalhealth.
You are not one who is notprotecting your mental health.
You want to choose peace.
You're strong, you are wise andyou are growing.
So as you move through thisweek, I want you to reflect what
(10:49):
are Are you saying no to?
What are you choosing toprotect?
What does your peace look likefor you?
Keep this in mind you hold thereins to your own mental escape.
Every thought and every pieceof information will allow you to
(11:10):
shape who you are and preservethe world.
Your mental environment istreasured, is a sanctuary and
deserves protection and care.
Nurturing your personal growthand well-being is worth the
pursuit that requires attention.
Remember, you can organize whatis influencing you.
(11:33):
You can be the leader of yourmental health and drive it.
So choose wisely to foster anourishing and empowering inner
space.
Decide which new habits youwant to keep they clearly
outline how you would add thesehabits to your daily life for
(11:54):
the long term.
You can send me a message andlet me know if you love this
episode and So one If you havesome other topics you want to
share in the future, please letme know, and you can purchase my
book on my website and at localretailers.
My upcoming episodes thismonth are Prostate Awareness
Month, which is September.
I want to hear your story and Ican shout you out for the
upcoming episode.
I want you to remember thisand you keep this for yourself.
(12:32):
Your strength, your story andyour spirit.
Today, with this podcast, isbrought to you by the Inspire
and Drive team.
You can follow me on all socialmedia sites.
You can subscribe to my podcastYouTube channel my podcast
YouTube channel and you canfollow me on Facebook, instagram
(12:57):
, tiktok, twitter, linkedin,alignable, and you can look me
up at Wondra Spencer.
I see my listeners are tuningin from all over the world and
I'm so grateful to for each andevery one of you.
Please continue to send meemails, shout outs, and I'll
make sure that I shout out oneback to you.
(13:18):
Until next time, protect yourenergy, love your growth and
keep driving forward and protectyour mental health.
Have a great day.
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Ruthie's Table 4
For more than 30 years The River Cafe in London, has been the home-from-home of artists, architects, designers, actors, collectors, writers, activists, and politicians. Michael Caine, Glenn Close, JJ Abrams, Steve McQueen, Victoria and David Beckham, and Lily Allen, are just some of the people who love to call The River Cafe home. On River Cafe Table 4, Rogers sits down with her customers—who have become friends—to talk about food memories. Table 4 explores how food impacts every aspect of our lives. “Foods is politics, food is cultural, food is how you express love, food is about your heritage, it defines who you and who you want to be,” says Rogers. Each week, Rogers invites her guest to reminisce about family suppers and first dates, what they cook, how they eat when performing, the restaurants they choose, and what food they seek when they need comfort. And to punctuate each episode of Table 4, guests such as Ralph Fiennes, Emily Blunt, and Alfonso Cuarón, read their favourite recipe from one of the best-selling River Cafe cookbooks. Table 4 itself, is situated near The River Cafe’s open kitchen, close to the bright pink wood-fired oven and next to the glossy yellow pass, where Ruthie oversees the restaurant. You are invited to take a seat at this intimate table and join the conversation. For more information, recipes, and ingredients, go to https://shoptherivercafe.co.uk/ Web: https://rivercafe.co.uk/ Instagram: www.instagram.com/therivercafelondon/ Facebook: https://en-gb.facebook.com/therivercafelondon/ For more podcasts from iHeartRadio, visit the iheartradio app, apple podcasts, or wherever you listen to your favorite shows. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.