Episode #403 – Turn Down the Noise to Tune Into You

This is Episode 403 of the Brilliant Balance podcast: Turn Down the Noise to Tune Into You.

Have you ever been in a room that’s just full of noise? Kids are calling your name, your phone is buzzing with notifications, emails and texts are dinging. Maybe the timer is going off on the stove, the doorbell is ringing, the dog is barking, the TV is on—and you suddenly realize you can’t even hear yourself think.

What am I doing asking this question to a listener like you? This is probably the world we live in most of the time—a constant cacophony of noise coming at us. And that’s just the literal noise. Because this isn’t only a literal problem; it’s symbolic of what’s happening internally for so many of us. We are bombarded by noise—so much of it—from the literal sounds of phones and alarms to the social noise of endless comparison and the internal chatter of our own inner critic.

All of that noise makes it nearly impossible to hear ourselves think, let alone feel calm or clear about what we want to do next.

That’s what I want to talk about today. Because I think we’re in danger of a knee-jerk reaction—just cutting everything out. But instead, I want to explore what we can do to tune into our own inner voice, even amidst all the noise.

If you’ve been craving space to think and breathe—and to finally hear yourself again—this one’s for you. Let’s get into it.

What Is “Noise”?

I briefly referenced the types of noise earlier, but generally, noise is anything that drowns out your own inner clarity. You can think of it as interference—something that blocks the signal of your internal wisdom.

I want to highlight three types of noise we’re letting in. And honestly, we’re doing it to ourselves. There are tools to help reduce the noise, but we often don’t use them.

1. Literal Noise

This is audible noise—the things you physically hear in your environment: pings, dings, notifications, background podcasts (yes, including this one), music playlists, TVs left on, ongoing conversations at home or work. This kind of noise leads to overstimulation.

If we ask ourselves, “Do I feel overstimulated?” the answer is probably a resounding yes. Our nervous systems rarely get a break. Constant stimulus wears us down and can lead straight to burnout—or at least to a constant state of low-grade fatigue that we may not even recognize.

Our emotions become raw, we feel dysregulated, our tempers shorten—and it’s often just too much noise. And this is something we can control better.

2. Social Noise

This kind of noise may not be audible, but it’s powerful. It’s the noise of comparison—usually coming from social media. Even if people aren’t talking directly to us, we’re exposed to their highlight reels.

Social noise creates a state of being over-compared. It leads to constant second-guessing and can detach us from our own values and internal compass. We begin to reflect the people we observe. And today, we don’t just compare ourselves to our immediate community—we compare ourselves to the best of the best in every category: fashion, parenting, fitness, vacations, homes, work.

No one was born to be compared as regularly as we compare ourselves now.

3. Internal Noise

This is the voice of your inner critic, amplified. It’s like handing your critic a megaphone and letting it control the airwaves. It says, “That’s not good enough,” or “What will people think?”—causing spirals of self-doubt that drown out your intuition.

Put all three together—literal, social, and internal—and it’s no wonder people feel stuck. When overwhelmed, we often default to numbing: scrolling, zoning out, wine, distractions.

But here’s the truth: the path out of overwhelm is not doing nothing. The path is becoming more choiceful about what we let in and what we tune out. And to make those choices, we have to reconnect with our inner guidance system.

That voice of clarity? It’s yours. You don’t need a mountaintop retreat to hear it. You just need to learn to tune in.

Three Ways to Tune In

Let’s talk about three practices that can help.

1. Contemplative Practices

I first heard this term at Canyon Ranch. I had assumed I’d be told to meditate—and while that’s one option, the practitioner encouraged me to explore the broader range of contemplative practices.

These practices build self-awareness, self-regulation, and self-inquiry. They help us focus our attention and reconnect with our inner voice. Examples include:

• Stillness-based: meditation, breathwork

• Creative: journaling, music, art

• Movement-based: walking, yoga, dance

• Relational: deep conversations, active listening

You can Google “types of contemplative practices” and you’ll likely find a tree diagram showing different options. Try one—or several—that resonate with you.

2. Single Tasking

We are addicted to multitasking. Especially as busy women, we pride ourselves on two-for-one efficiency. But single tasking clears the static. When we focus completely on one thing, we open ourselves to insight and clarity.

Even if you can’t do it all the time, carve out small pockets in your day to single task. It will make a noticeable difference.

3. Noticing the Signals of Your Body

Often, when mental chatter gets loud, we can drop into our bodies for answers. Pay attention to:

• Tightness in the shoulders or abdomen

• Butterflies or chills

• Tears that well up during a thought

• A sudden sense of calm

These are somatic cues, and they’re like punctuation on the truth. I’ve always said: tears are punctuation on truth. When you cry while speaking a thought out loud, it often means, this is important—pay attention.

By tuning into our physical sensations, we access a whole new channel of guidance.

Final Thoughts

Contemplative practices, single tasking, and body awareness—these are three practical ways to reconnect with your own voice and wisdom.

You don’t need to overhaul your life, delete all your apps, or escape to a silent retreat. But you do need to start turning down the noise, one moment at a time.

As you quiet the external inputs—whether it’s notifications, social comparison, or that critical inner voice—you begin to create space. And in that space, you’ll finally hear yourself again.

Try it. Set a timer for 10 minutes. Turn off the noise. Do just one thing. Then return to spaces that nourish you, not the ones that deplete you.

That’s why I’m here. This podcast, my coaching, even my social content, is meant to serve as a clear signal—not more noise. And if it doesn’t feel that way for you? Unfollow it. Truly. Only allow in what inspires and calls you back to your honest self.

If you know someone who’s lost in the noise and could use this reminder, share this episode with them. Everyone deserves to hear the sound of their own voice again.

It’s there, waiting.

Until next time, let’s be brilliant.