Kissing: It’s a Good Thing!

Relationships, Support System No Comments »


“The sound of a kiss is much softer than that of a canon – but its echo lasts a great deal longer.”

“When words become superficial, humans make use of kisses.”
~ Sigmund Freud

There are lots of good reasons to want to kiss and be kissed. But, did you know that there are side-benefits from kissing? Here are a few:

1) Burn Calories!
A passionate kiss burns 6.4 – 10 calories per 10 minutes (about one calorie per minute)… depending on the research. A long kiss makes the metabolism burn up sugar faster than usual. The calories burned of course depend on the intensity of your kisses. No matter, you do burn calories, so… kiss more, lose weight!

(NOTE: Doing the chocolate heart-box thang?… There are 26 calories in a chocolate kiss… do the math!)

2) Prevents Tooth Decay! (NO WAY!!)
Dr. Peter Gorden, Dental Advisor at the British Dental Association, explains. “After eating, your mouth is full of sugar solution and acidic saliva, which cause plaque build up. Kissing is nature’s own cleaning process”, he adds. “It stimulates saliva flow and brings plaque levels down to normal.”

3) Stress Management.
A passionate kiss can relieve tension. It’s a great relaxation technique. It’s almost impossible to smile and feel tense at the same time. Our emotions and body language are so closely linked and when your mouth is in a kissing position, you are almost smiling (and might be smiling and laughing in between). Plus, in romantic kissing there is love and anticipation and all kinds of deep breathing and body reactions… creating a great relaxation response zone to stay in as long as you can. Make sure to close your eyes! Shut out everything else and “be” here and now and one with your kisses! Ahhhhh, that’s so good!

4) Increases Fitness Levels.
Just like when you’re exercising, your heart is pumping, your pulse is racing. When kissing is exciting, you also release adrenaline into the bloodstream and your heart pumps more blood around your body, bringing all that blushed skin tone to your face and all other beautiful parts! It’s a great cardiovascular workout!

5) Natural Face and Body Lift.
Kissing, lots of it… slows the aging process. It tones your cheek and jaw muscles, so they’re less likely to sag. (Side bar: Anything else that you can think of to accompany kissing… can stretch, strengthen and tone too! Flexibility at every age is very important.)

6) Ups Your Self-Esteem.
Kissing is a great boost for self-esteem. In theory, when you’re kissing, you’re happy. You’re excited. You’re anticipating unexpected things to happen. And when you’re happy and excited, you let go of the everyday routine and sometimes mundane thinking… you feel good about yourself, changing the chemistry of your brain and endorphin system for all- around wellness.


Enjoy kissing on Valentine’s Day… and every day.

©Kim Wolinski, MSW “Dr. DeClutter”Stress, Change and Organizational Skills Expert

Editors and publishers are free to reprint blog articles as long as it is reprinted in its entirety and the signature line remains intact.

Stop Dating. Start “Practicing!”

Relationships, Support System No Comments »


If you’re a single person, and want to be in a relationship again, you will actually have to “get out there” and meet people!

How do you feel about dating? It can be hard, a struggle, scary and panic-attack-provoking. Or, it can be simple, easy-breezy and fun.

The key to making it easy and taking all the stress out is this… STOP DATING!

Yes, don’t date… PRACTICE!

Can you feel the difference? I figured this out years ago. It makes so much sense to me. Why put all that heavy energy on spending time with someone new, “dating” when you can just “practice” being with them.

Practice is…

  • spending time with someone new
  • listening to new stories
  • looking at a new body
  • thinking about this person
  • talking and sharing
  • experiencing new ideas, thoughts, beliefs and activities
  • learning something new
  • learning more about yourself, your preferences “likes and dislikes”
  • expanding your mind and heart
  • laughing
  • just being with someone
  • just breathing with another “other” in life, very helpful

It’s all about practicing. Much lighter feel to that, eh?

I look forward to hearing how your next “practice” goes! Enjoy!

©Kim Wolinski, MSW “Dr. DeClutter” Stress, Change and Organizational Skills Expert

Editors and publishers are free to reprint blog articles as long as it is reprinted in its entirety and the signature line remains intact.

We Teach People How To Treat Us…OUCH!

Inner Clutter: Consciousness Building and Self-Care, Relationships, Support System No Comments »


Are you in relationships, even one, that never cease to be frustrating, confusing, drama-packed, toxic or abusive in any way?

Do you walk away from some people feeling like you never want to talk to them again?

If it’s acquaintances, co-workers, or friends, you can let them go or change jobs, but when it’s family, it’s much harder to deal with.

Having just come out of the holiday season you may of experienced some of this for sure, but unfortunately may deal with it more often throughout the year, or live with it/them. Sorry.

I can guess you’ve talked to them and asked them to change, shared your feelings, maybe cried, screamed or threatened if they don’t change. But they don’t. And, most likely, banning a miracle, they won’t.


So, it’s a hard pill to swallow, but yes, it’s true. We teach people how to treat us. Let that sink in for a moment.

Start being more conscious of how you communicate (or don’t communicate – which of course is communicating) your needs, wants, desires, etc. This whole deal implies that you actually must know who you are and what you want.

Do you know what you want? Most people don’t really know themselves and what they want so “settle” for what they’ve got.

You have to know what you want. What you don’t want. What you’re unwilling to settle for. What is ENOUGH! YOU have to decide these things for yourself.

You also must understand that when you get clear about what you want and communicate it, your someone, and lots of someones, are not going to like it.

As I teach all my audiences, there’s a saying for this, it is “Oh, well!” Yes, “Oh, well!”  Time keeps moving by, life is short and at some point you need to draw a line in the sand and live your life, and, some people will absolutely not like it! You are shaking up the status quo and their old habits, conditioning and patterns. “Oh, well!”

So, the next time you feel guilty, angry, hurt, slighted, taken advantage of, etc. see how you have taught that person to treat you that way. See if you can adjust your behaviors, actions and communication to be treated the way you want to be treated… even when they don’t like it.

Reality is, you may never get what you want from them, but you can detach enough to free yourself from feeling stressed and reacting to their craziness, which is very good for you.

Kim, “Dr. DeClutter”

Get more ideas for self-help. I am host of Formulas For Freedom radio show. Listen to past programs here:


If you need one-one-one help to strengthen your personal/life/decision making skills, I will work with you by phone. Find out more here:

Ticket To Shift – Priority Coach . . . . . (Tele-coaching)

Dr. DeClutter Radio Interview – Reasons to Get Organized

- ORGANIZING TIPS AND TOOLS, Sorting No Comments »


This doesn’t seem like a big deal, right? But look around, do you have a little clutter like this dampening your happiness?


Take 30-60 minutes, sort through everything and put it where it belongs. Get your happy back!

“Clutter is one decision and one action not taken.”

Consistency is the key. Start sorting and decluttering little by little and keep going until it’s all done! Yay! Love your house and it will love you back!

I host a radio show called Formulas For Freedom. I was invited to be on the “Extra” Show at KRDO at the end of 2017 to talk more about getting organized for the New Year.

Listen to the show: “Dr. DeClutter Talks About Letting Go of Clutter” KRDO “Extra” Live Interview with Ted Robertson Broadcasted 12/28/17

Click here and look under Happy New Year with the photo of me and Ted!

Happy New Year!

Kim, “Dr. DeClutter”

Host of Formulas For Freedom radio show. Listen to past programs here:

12 Effects of Chronic Stress on Your Brain

Aging Well, Health and Medical, Stress Management No Comments »


Article adapted:
Thank you to Deane Alban at Be Brain Fit for this information.
See link at bottom for full article, filling in more information under 12 Ways.



Stress is an unavoidable part of modern life, but organizing your life around well-being and less stress is truly a formula for freedom you want to strive for and nurture daily.


There are two main kinds of stress – acute stress and chronic stress – and not all stress is bad for you.

Acute stress is the reaction to an immediate threat, commonly known as the “fight or flight” response.

Once the threat has passed, your levels of stress hormones return to normal with no long-lasting effects.

Some degree of acute stress is even considered desirable as it primes your brain for peak performance.


But chronic stress – the kind most of us face day in, day out – is a killer.

97% of doctors’ visits are for stress-related health complaints.

Chronic stress makes you more vulnerable to everything from cancer to the common cold.
– weight gain
– mood swings
– poor sleep
– short attention span
– and memory issues
are common signs of stress due to elevated cortisol.

But most of these effects of stress on your brain are “behind the scenes.” You don’t notice they’re happening but you will notice the side effects … eventually.

12 Ways Chronic Stress Impacts Your Brain Health and Mental Well-Being

1. Stress creates free radicals that kill brain cells.

2. Chronic stress makes you forgetful and emotional.

3. Stress creates a vicious cycle of fear and anxiety.

4. Stress halts the production of new brain cells.

5. Stress depletes critical brain chemicals causing depression.

6. Stress puts you at greater risk for mental illnesses of all kinds.

7. Stress makes you stupid. Stress can cause your brain to seize up at the worst possible times – exams, job interviews, and public speaking come to mind.

8. Chronic stress shrinks your brain.

9. Stress lets toxins into your brain.

10. Chronic stress increases your risk of dementia and Alzheimer’s.

11. Stress causes brain cells to commit suicide.

12. Chronic stress contributes to brain inflammation and depression.

It’s generally believed that depression is caused by serotonin deficiency, but there’s a growing body of evidence that brain inflammation is the root cause of depression instead. It’s also associated with anxiety, memory loss, and inability to concentrate, as well as some serious disorders including schizophrenia, Parkinson’s, and Alzheimer’s.

On Top of All This …
Chronic stress destroys your happiness and peace of mind. It wears you down mentally and emotionally, and saps the joy from life.

Some side effects of stress that impact your mental well-being include:
– excessive worry and fear
– anger and frustration
– impatience with self and others
– mood swings, crying spells or suicidal thoughts
– insomnia, nightmares, disturbing dreams
– trouble concentrating and learning new information
– racing thoughts, nervousness
– forgetfulness, mental confusion
– difficulty in making decisions
– feeling overwhelmed
– irritability and overreaction to petty annoyances
– excessive defensiveness or suspicion
– increased smoking, alcohol, drug use, gambling or impulse buying

It’s no fun experiencing these stress symptoms. It’s no picnic for those around you either.


7 Simple Steps to Help a Chronically Stressed Brain
1.  Stop free radical damage by eating a diet high in antioxidant-rich foods like fruit, vegetables, dark chocolate, and green tea.
2.  Increase levels of brain-boosting BDNF by getting daily physical exercise. It doesn’t have to be strenuous. Walking is excellent. So are exercises with strong mind-body orientations like yoga, tai chi, and qi gong.
3.  Start a daily meditation practice. Meditation not only reduces stress, it’s a proven way to keep your brain young by keeping telomeres long. Meditation is also the best tool for learning how to master your thoughts. Stress does not come from events in your life as much as it comes from your thoughts – your automatic negative reactions and cognitive distortions – about these events.
4.  Try one of the many mind-body relaxation techniques such as self-hypnosis, biofeedback, or autogenic training.
5.  Look into taking an adaptogenic herbal remedy. Adaptogens increase your resilience to stress while supporting overall health. They promote balance between feeling energetic and feeling calm. Examples of adaptogens include ginseng, holy basil, Arctic root, and bacopa.
6.  Have a healthy support group. Talk to friends who are supportive often to release looping stress thoughts and emotions.
7.  Choose to let go of and get out of thinking, situations, relationships and experiences that cause you stress. You have control over these. Your brain health and well-being depend on you to take charge.

Chronic stress may seem to be an unavoidable part of life, but these proactive steps will definitely reduce its wear and tear on your brain.

**Read the full article and more information at Be Brain Fit.


10 Ways to Manage Stress

Goal Setting and Success, Health and Medical, Inner Clutter: Consciousness Building and Self-Care, Stress Management, Time and Money Management No Comments »

Stress is a normal part of life and usually comes from everyday occurrences. As a culture, or species, we’re not doing very well “managing” it.

Here are some ways you can deal with everyday sources of stress to keep your balance and calm, no matter what. Try a few and see how they help. Then try a few more!

1. Eliminate as many sources of stress as you can.

For example,

  • if crowds bother you, go to the supermarket when you know the lines won’t be too long.
  • Rent movies rather than going to crowded movie theaters.
  • Clear up the clutter in your life by moving out the things that get in your way.
  • Limit your time with people who are stressful and push your buttons.

2. Time Management.

If you are always running late, sit down with a pencil and paper and see how you are actually allotting your time. Say it takes you 40 minutes to get to work. Are you leaving your house on time? You may be able to solve your problem (and de-stress your life a bit) just by being realistic.

If you can’t find the time for all the activities that are important to you, maybe you are trying to do too much. Make a list of what you do during the day and how much each activity takes. Then cut back.

3. If you can’t remove the stress, remove yourself.

When in a crowd, gathering, party or work day, slip away once in a while for some private time. Excuse yourself from conversations when they are going nowhere or escalating for more stress and possible negative outcomes. Quiet moments and a time out may give you a fresh perspective on your problems. Avoid stressful people.

4. Avoid predictably stressful situations.

Don’t go in the first place. If a certain sport or game (whether it’s tennis or bridge), or event makes you tense, decline the invitation. After all, the point of these activities is to have a good time. If you know you won’t, there’s no reason to go.

This means you need to get to know yourself better and better. Plus, start finding new groups, friends, activities that are fun so that you can go and be involved.

5. Don’t compete.

Competing with others, whether in accomplishments, appearance, or possessions, is an avoidable source of stress. It’s just the ego trying to survive. Have a chat with your ego – nothing is that important. Reality TV takes care of more of that than any of us ever need to be around! Let them deal with it. Heck, they’re even getting paid a ton of money to do it? Plus…stop watching them too.

6. Slow down.

Labor saving devices, such as cell phones or computer hookups, often encourage us to cram too many activities into each day.

Before you buy new equipment, be sure that it will really improve your life. Be aware that taking care of equipment – maintenance – and getting it repaired can be stressful.

7. Try doing only one thing at a time.

Multi-tasking really isn’t good for us. So, for example, when you’re riding your exercise bike, you don’t have to listen to the radio, watch television, read a book or learn from an audio program.  Sometimes it’s okay to do nothing.

8. Pay attention to your health – body, mind and spirit.

If you suffer from insomnia, headaches, recurring colds, or stomach upsets, consider whether stress is part of the problem. Being chronically angry, frustrated, or apprehensive can deplete your physical resources.

Don’t ignore your body and health. Pay attention to signs and symptoms and get serious about your life. There is no magic pill or surgery that can fix problems forever.

9. Eat nutritious foods.

Nix fast foods, sugar, fried and processed foods. Change your lifestyle around food and watch stress, weight and craziness dissolve! Eat raw and healthy foods to rebuild your body and brain. Find more information on this at my health blog. (Though my health blog is thyroid focused, it is clean food focused – so great for everyone.)

10. Seek professional help

Early signs of excess stress are loss of a sense of well-being and reluctance to get up in the morning to face another day.  If you feel stress (or anything else) is getting the better of you, seek professional help, a doctor or therapist.

How To Stop Forgetting Your TO DO List At Home

- ORGANIZING TIPS AND TOOLS, Stress Management, Time and Money Management No Comments »


Can you relate?

Utilize your mobile device!!

Take a photo of your list every time you think your done with it… you’ll always have it with you and maybe only be missing a few of the last items. 

You’re welcome!!

Thanks to TheYardener for creating this fun image! 

Organize, Sort and Donate Christmas Supplies, Decor and Ornaments NOW!

- ORGANIZING TIPS AND TOOLS, Environment: Green, Sustainable, Recycle, Reuse, Holiday Organizing All Year Round, Sorting, Storage No Comments »



Deck the halls, and then… what to do with all the left over deck-ing stuff?




While going through all of your wonderful holiday supplies, decorations, ornaments, dishes, etc., this is a great time to sort out (ruthlessly!) those items that you’re

  • “just not that into” anymore,
  • tired of looking at,
  • items that bring up feelings that don’t feel “festive” or good,like sadness, loss, grief, guilt, resentment, etc.

and move them out of your home.

Ahhhhhhhhhhh. Doesn’t that feel better? 🙂


NOW is the time to move these items out for donation to thrift.

Why now? Because AFTER the holiday is over thrift stores WILL NOT take them. They’ll throw them out.

Why? Because they don’t have the room to store this holiday stuff for another 10-11 months.


You’ll be so happy you did this when next year rolls around and it’s so much simpler.

Do this same exercise for EVERY holiday, every year.

I hope these tips are helpful for you. Have a wonderful Christmas and all other holidays you may be celebrating this month!

Kim, “Dr. DeClutter!”

P.S. Need help? In the Colorado area I’m available to for House Calls to help you out, pre- and post-holiday!! 🙂 Let me know! Contact me.



12 Holiday Family Travel Checklist Items Not To Forget

Goal Setting and Success, Holiday Organizing All Year Round, Stress Management, Time and Money Management No Comments »

The holidays are busy for travelers. Families everywhere take trips to visit relatives that they haven’t seen in a while.

It is advisable to be prepared if you must travel of course. There’s nothing worse than getting on the road, or arriving at your final destination, and realizing that you forgot something important.

If your family is going on a trip during this holiday season, use this checklist to help you keep track of what to take.

Note: I didn’t include passport or other ID paperwork, credit/debit cards, etc. These this should of course be at the top of your take pile!! (Or, it can be #13!)

1. Medications and other supplements usually taken.

2. Toothbrushes and toothpaste. Mom and Dad find it easy to remember to pack their own dental hygiene items. Younger kids may need reminding, though. Be sure everyone packs a toothbrush and toothpaste.

3. Sewing kit. Mishaps always happen. A button pops off. A skirt hem falls out. Pack a mini sewing kit in your suitcase to have on hand, just in case you need it.

4. Proper clothing. Call ahead of time and find out what the weather will be like where you are headed. Get specific temperatures if possible so that you will know what type of clothing to bring.

5. Bring extra clothes. Don’t forget to pack extra clothes as well, for everyone. Kids will need more clothing than adults, but it won’t hurt to throw in an extra outfit or two for you as well.

6. Shoes. Be sure you have matching shoes to wear with your outfits and don’t forget to bring the right shoes for the right weather.

7. Hair accessories. If you have daughters and they wear hair accessories, be sure to pack plenty to go along with their outfits.

8. Games for the kids. Kids get bored on road trips, especially if the trips are more than an hour or two. And, if tech-toy/mobile device connectivity is unavailable… t0 save your sanity… be sure to bring along several fun games that they can play in the car. Puzzle books and printable games online are just a few ideas you can use.

9. You of course have a camera on your mobile device, but don’t forget the camera if you use that too! You’ll definitely want to record all your family Christmas memories and make sure it has batteries and any extra memory cards as necessary.

10. Tech chargers and a case to put them in to not forget them.

11. The presents!  It’s a much too common scenario, you pack up the car, start your road trip to visit relatives for a relaxing family Christmas only to realize you’ve left the presents behind.

12. Your patience. Yes, not all holiday travel adventures are a joy coming, going and staying… airports, cars, trains, busses and family. Breeeeeathe-2-3-4 during the next few weeks and enjoy all the moments, no matter what. Not all moments will be wonderful, that’s life!

Make that list, check it five times!! Make a list of everything you’ve decided to take and check things off one by one.

Happy Holidays! Kim “Dr. DeClutter”

Use This Tool to Relieve Tax Time Stress – A Tax Time Checklist from SMEAD

- ORGANIZING TIPS AND TOOLS, Office, Paper, Time and Money Management No Comments »

Paper. Receipts. Files. Documentation. STRESS. It’s tax time!

Here’s a novel idea… instead of struggling with it, just do the doing, let it go and enjoy your life!

It is what it is, and all the complaining we hear people do doesn’t change it.


I follow several office supply stores, I love office supplies. And SMEAD has a great TAX TIME page and FREE TAX TIME CHECKLIST for you.

They say, “Reduce your worries this year by following this step-by-step tax time checklist as you prepare your return or meet with your CPA or tax advisor.”

Checklist: Tax Time Checklist

Download Checklist

Review the checklist.

Download the checklist.


Do the doing.

Get your taxes done BEFORE the deadline!!


You’re welcome! 

By the way, SMEAD is women owned. You can tell. Check out all their cool lists and helpful paper/office organizing ideas!! Go girls!



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