Good Morning Starshine- Morning Routine

Good Morning Starshine- Morning Routine


This week I am considering how we start our day. 

As I reflected on my morning routine, I realized there are some basics to the routine that are important to me. The days I accomplish this morning routine, I feel energized. There are ways I can start my day that leads me to feel sluggish.

First, I am not a purist with how I start my day. I have heard experts and “high achievers” talk about how they start their day, and it sounds so great to me, but I am not able to achieve that mark daily. 

I have heard about meditating for an hour, getting up earlier, exercising first thing in the morning or drinking a concoction of warm water and hot spices. I have tried all of these and I do them for a while and do not stick with them. This had made me feel defeated that I could not have this pure morning routine.

What I have learned is there are some key ingredients to the morning that do make me feel good and get me started in the right way.

  1.  Wake up around the same time every day. This also means I need to go to bed around the same time every night. I have tried to wake up much earlier because I heard it was a great way to start the day. That does not work long term for me. I love my sleep. I have learned that allowing myself to sleep too late is a sign that I am off track and I need to look at rebalancing my life.
  2. I like coffee it the morning. I love the smell, taste, the warm mug. I do not require caffeine, so generally it is decaf. I find that a lot of caffeine through the day does not make me feel good. I do drink more than one cup of coffee!
  3. I have a comfy spot you will find me sitting in most mornings.
  4. I do look at my emails first thing in the morning. I have heard guru after guru state not to look at your phone until work or after breakfast. I like to see what messages are coming in and respond to anything urgent. This works for me, consider what works for you.
  5. I also check the news and see what has happened while I was asleep.
  6. I read the Daily Word, which is a small daily devotional book that inspires me. The Daily Word also gives me a point to close my eye and meditate. I take some moments to consider what is written and how it relates to me. Some days I add in longer meditation when the house is quiet. I either use the quote from the Daily Word and contemplate it or I use Insight Timer app and chose a meditation that matches my needs and time available.
  7. I often have more than one inspirational book that I look at in the morning. Right now, I include Codependent No More daily affirmations. It is a great book to look at codependency in a different way. 
  8. Lastly, I get out my journal and I write. I like writing about 3 pages using the Morning Pages format, which is 3 pages long hand without stopping.
  9. In addition, have breakfast. I find I am generally not hungry first thing in the morning, so the coffee works. I find breakfast is crucial to helping me get off to a good start to the day.

Now what do you do? Is your morning working for you or not? Consider reimagine your morning and determine what are the components that work for you.

Kim McLaughlin, MA is a Counselor, Speaker, Podcaster and Inspirational Coach who specializes in working with people who suffer from binge eating and emotional eating. She is a Certified Intuitive Eating Counselor. She is the author of the book Feed Your Soul Nourish Your Life! A Six Step System to Peace with Food and the Amazon #1 Best Selling book Discovery Your Inspiration

You can find Kim on her podcast Feed Your Soul with Kim and you can find it on all podcast platforms. 

Determine if you are an Emotional Eater by signing up for the free quiz on her website at

I have a question

I have a question


I have been setting up my personal and business goals for 2021. I have talked before about visioning and making goals as a fun and productive way to enter into the new year. Last week, I talked about not making resolutions, but I am all in for goals and intentions for the year. 

My word for 2021 is Plenty and it sure is showing up in my goals. One of my goals for 2021 is to increase the downloads of my podcast by 100%. Whew… That is a huge goal and I am committed to reaching out to more people to help them feel peace with food. 

I have a question.

Really I have 10 questions in a super short (should take you no more than 2 minutes to complete) questionnaire about what you would like me to talk about on the Feed Your Soul with Kim Podcast. 

I am really interested in hearing what you think and what you want to hear on the podcast. Just click the button below to be taken to the questionnaire. 

I am getting ready to get back into the recording studio after being off for the holiday and I am interested in what YOU want to know and hear. 

Please take a few minutes to help me out. Click on the URL to get taken to the survey page:

Don’t want to take the questionnaire? Simply reply to this email with your ideas.

I appreciate your help. 




P.S. Want to listen to a timely Feed Your Soul with Kim Podcast?

Join us on the Feed Your Soul with Kim Podcast as we discuss New Year New Mindset.

I resolve to not have a resolution

I resolve to not have a resolution


I love the start of the New Year, for me, it is a time to reflect and map out what I want in the New Year. I used to think I had to have all of my reflection and planning done by January 1 every year. I now know that there is time to reflect as January moves in and then time to focus on the year ahead. In other words, if you have not done any reflection on the old year by now, it is not too late!

I learn so much when I reflect on the year prior and plan my goals for the New Year. Please note, this does not include “resolutions” which are often not accomplished and abandoned by mid- February (see my podcast below). 

Each New Year, I love creating Vision Boards. It gives me a visual picture and key words to guide me throughout the year.

My friend Erin Summ is offering a virtual Vision Board Workshop called Confident Visionary Event on January 29 and 30. It is from 10-5 Pacific. I have been to her workshops before and you will not be disappointed. Please check out her workshop in the link below to see if this is a fit for you.

FYI- I get no monetary benefit by introducing you to Erin, I just love what she does and want to amplify her message. 

Join us on the Feed Your Soul with Kim Podcast where I discuss why dieting is a horrible New Years resolution.

You might have already started one of the most popular New Year’s Resolutions: lose weight and start exercising. We know that by mid-February 80% of people who made a New Year’s Resolution lose their resolve.

Join us on the Feed Your Soul with Kim Podcast as we discuss:

  • Who led you to believe that dieting was a good idea at the New Year?
  • The four feelings that accompany your dieting New Year’s Resolution.
  • Five steps you can take now to have a different outcome.



Loving Kindness: Have you lost that lovin’ feeling for you?


February is the month we look to celebrate our love for another person. Often we focus so much on how we show love to someone else, it makes me wonder howKim McLaughlin counselor Roseville loving we are towards ourselves. One of the most popular blogs on my website is one where I ask the reader to consider whether they are too helpful towards others. I think people click on that blog article because they think they are giving too much and they do not have time or energy to take care of themselves.

Today, in the spirit of Valentine’s Day, focus on showing loving kindness to yourself. Put some of the love you intend to give to another back to yourself. How long has it been a long time since you have done something for yourself? If you cannot remember the last time you took care of yourself, take a moment to contemplate it now. Consider this an invitation to nurture yourself. It really is a necessity to take care of you first and foremost.

My motto is, “I am no good for others if I am not good to myself.” Consider this motto a requirement, if not a necessity.

To start, you can ask yourself, “What would I do today if I was really acting in a loving manner towards myself?” What can you do, starting today, to take care of you? If you have no ideas- let me give you some:

  1. Get physical. Go for a hike, a walk at lunch time, bike ride, or go to a yoga class. Being active gets the endorphins going and just makes you feel good.
  2. Play hooky from your normal activity. I love to take the afternoon off to go to the movies. It is so nurturing to break away from our routine.
  3. Spend time alone: Go to a local coffee shop, listen to a podcast, read a book or a special magazine.
  4. Get creative: Go visit a local art gallery or museum to get inspired filled up with beauty.
  5. Be restful: Take a nap, sleep in a little later.

Imagine how it would feel to start caring for yourself now. If you feel overwhelmed even thinking about taking care of yourself, take it slow. If you have no idea what you can do to take care of yourself, I have a simple trick. Think back on a time in the past, when you were younger and you did take care of yourself.  What did you do then? Get that image in your head consider how good it felt. If the memory of it makes you feel good- Do That!

In honor of Valentine’s Day spend some time treating yourself with loving kindness. It will instill feelings of joy and happiness in you that you might have been missing for a while.

What is your answer to the question “What would I do today if I was really acting in a loving manner towards myself?”  I would love to hear your answer below in the comments.


Kim McLaughlin, MA is a licensed Marriage and Family Therapist who specializes in helping people with eating issues and eating disorders.  She is a counselor in Roseville and the greater Sacramento CA area. If you are concerned that about overeating, weight or your use of food in general please contact her here.

Be sure to sign up for her FREE Top Tips to End Emotional Eating here. Check out her website at