Recovering from binge eating was a significant milestone for me, and I achieved it long before having my first baby. The urge to consume hundreds, sometimes thousands, of calories in one sitting became a distant memory. But I never expected that urge to creep back in postpartum. It wasn’t as intense as it used to be, but it lingered, and that bothered me.

If you’ve ever struggled with binge eating, you know that once that wave hits, no amount of willpower can help you. I questioned what I was doing differently and what had changed. I realized that I was no longer committing to my morning routine because I was busy with a newborn baby.

When we eat chaotically, restrict, and binge, we become dysregulated and disengaged from our senses. A pivotal part of healing your relationship with food is reconnecting with yourself, learning to look inwards rather than constantly seeking external validation and solutions. Purposely connecting with your senses helps ground you, making the process easier.

My morning routine is centered around checking in with myself before checking in with the world and bringing myself to a space where I feel calm enough to respond rather than react to anything coming my way. I’d love to share it with you, along with a fast-track version if you’re short on time.

Step 1: Waking Up Using a Sunrise Lamp

Why? This helps me wake up naturally rather than feeling like I’m under attack with the iPhone alarm.

Fast-track version: No changes required here, but you could set it for 10 minutes earlier if you always feel rushed, giving yourself a head start.

Step 2: 10-Minute Stretch with Scented Candle

Why? This helps me connect with my body and notice any stiffness, aches, and pains, and hopefully release them.

Fast-track version: As I sit up in my bed, I do a few seated cat and cow stretches, neck rolls, and reach my arms to the ceiling for about 3 minutes. This is enough to connect with your body. There are plenty of YouTube videos on this if you want more direction.

Step 3: Cold Exposure

Why? Entering cold water elevates my heart rate and rapid breathing. I sit in the water until I can regulate my breathing. This proves to myself that I can do hard things. Plus, it’s impossible to be in a bad mood after dipping in cold water!

Fast-track version: Preferably, take a cold shower, but if that’s not possible, splash your face with cold water or roll an ice cube around your face.

Step 4: Skin Care

Why? Showing myself that I care for my body makes it difficult to abuse it.

Fast-track version: If you don’t have time for a multi-step routine, simply clean and moisturize your face. This will help you feel fresher.

Step 5: Breakfast with a Light-Hearted Podcast

I always make time for a proper breakfast; this is the one meal I’d never let myself skip as a recovered binge-eater. I listen to something light-hearted and funny to stay in a relaxed mood rather than diving into productivity mode instantly. In the winter months, I also use a SAD lamp.

Fast-track version: Smoothies are a fab option!

Step 6: Plan Out My Day, Including My Meals

Why? This delays decision fatigue throughout the day and allows me to prioritize and not feel overwhelmed.

Fast-track version: Glance at your diary and write down the three most important tasks for the day.

Since committing to my morning routine again, the urge to binge has completely subsided. I am not encouraging you to copy and paste my routine; this is what works for ME. But I am asking you to consider how you start your day.

Do you start your day as you mean to go on? What odds are you giving yourself for a binge-free day? Do you need help carving out your morning routine?