• Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket
• Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe
• Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ 

In this episode, I look at two major – and opposing – strategies for dehoarding: "swallow the frog," where you handle the toughest task first, and "save the worst till last," which focuses on building confidence with easier tasks. I'll discuss the benefits and drawbacks of each approach and offer tips for blending them to fit your unique needs. Join to learn how to break down the overwhelming task of dehoarding into manageable steps.

• Swallowing the Frog
• Best when preventing access to essential areas (e.g., cooker, bath).
• Tackling tough tasks first can improve home functionality and reduce stress.
• Saving the Worst Till the Last
• Building confidence in dehoarding.
• Tasks that are emotionally charged but less visibly impactful (e.g., old photos).
• Utilising both approaches based on emotional resilience and situational needs.
• Experimentation with both strategies.
• Reflect on personality and typical approaches to difficult tasks.
• Planning strategies based on task suitability and personal motivation.
• Curiosity and trying different methods.
• Observing outcomes and refining methods.
• Balancing approaches for optimal dehoarding progress.
• Embracing flexible planning and adjusting as needed.
• Breaking Down Tasks
• Breaking tasks into smaller, manageable steps.
• Working for shorter, focused periods with breaks to prevent burnout.
• Building Confidence
• Addressing easier tasks first to build capability for more challenging tasks.
• Sorting manageable items before tackling emotionally difficult possessions.
• Mixing both "Swallow the Frog" and "Save the Worst Till Last" strategies.
• Examination of the psychological impact of task management.
• Discussing mental barriers, procrastination, and overwhelm.
• Emphasis on efficiency and making progress to avoid demoralisation.
• Strategies to manage overwhelming dehoarding tasks
• Identifying the "frog."
• Two opposite strategies for handling hard tasks.
• Resolve tasks early to minimise stress and discomfort.
• Breaking tasks into smaller chunks mitigates overwhelming discouragement.
• Starting with easier tasks provides steady motivation.
• Procrastination perpetuates stress from avoiding major tasks.
• Ease into dehoarding with manageable tasks first.
• Try both approaches, observe, adapt, and refine.
• Examining two strategies for tackling hard tasks in the context of dehoarding: "swallow the frog" (address tough tasks first) vs. saving the worst for last, focusing on their psychological impact on barriers, procrastination, and efficiency.
• Completing tasks alleviates stress and builds momentum for future tasks.
• Swallowing the frog can be discouraging if tasks are tougher than expected. Break tasks into smaller chunks to avoid demoralisation. Identify and prioritise your most challenging tasks, such as urgent issues or emotionally taxing items.
• Starting with smaller tasks provides steady motivation and achievement, offering quick wins that boost morale and maintain long-term productivity.
• Procrastination on the most urgent task causes continuous stress and anxiety, overshadowing achievement of smaller tasks.
• Start with moderately hard tasks, gradually advancing to harder tasks over time. Adapt approaches based on task suitability.
• Start with easier tasks to build confidence when dehoarding, and save emotionally challenging items for later. Use both approaches as needed based on your situation.
• Try both approaches and observe which helps you make the most progress. Keep adapting and refining based on your observations.

Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe

Podcast show notes, links and transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-156-identifying-the-shopping-triggers-that-create-our-urge-to-impulse-buy/  

In today's episode, I’ll help you identify the triggers that make us want to acquire stuff and how to use that knowledge to combat the urges to buy impulsively. We’ll explore practical strategies like observing urges, delaying reactions, and using distractions to curb impulsive buying. Plus, we’ll uncover the deeper emotional and environmental triggers that drive compulsive shopping and how to address them.

• Emotional Triggers
• Identifying emotional triggers like stress, sadness, boredom, and anxiety.
• Understanding the role of dopamine in shopping behaviours.
• Recognising the temporary distraction of shopping from negative emotions.
• Environmental Triggers
• Discussing how shopping environments stimulate purchases through strategic design.
• Marketing tactics designed to exploit spending prompts.
• Ecommerce Optimisation
• Strategies ecommerce websites use to maximise purchases.
• Seamless and tempting buying experiences.
• Ease of Access
• The convenience and immediacy of online shopping.
• Encouraging impulsive purchases through immediate gratification.
• Social Triggers
• The influence of peer pressure, FOMO, and social validation.
• Buying to fit in or earn social approval.
• Self-Reflection and Values
• Evaluating whether purchases align with personal values.
• Seeking meaningful praise beyond materialistic validation.
• Journaling as a Tool
• Identifying and understanding personal triggers through journaling.
• Noting emotions, activities, and feelings before and after purchases.
• Pattern Identification
• Analysing journal entries to identify shopping patterns and triggers.
• Behaviour Change and Avoidance
• Adjusting behaviour to avoid known triggers.
• Implementing stress management techniques to handle stress-induced shopping.
• Mindfulness for Identifying Triggers
• Encouraging presence and consciousness in the moment.
• Observing sensations, thoughts, and feelings without judgment.
• Enhancing self-awareness for deliberate actions.
• Observing Urges
• Acknowledgment of the urge to buy and sitting with it.
• Comparing urges to waves – they rise and fall.
• Practicing distress tolerance during unpleasant urges.
• Delayed Reaction Technique
• Delaying purchase decisions to avoid impulsive buys.
• Starting with short delays (e.g. 1 minute) and extending them.
• Developing longer periods without giving in to urges over time.
• Distraction as a Tool
• Engaging in alternative activities.
• Contacting friends and talking through the urge.
• Reducing immediate impulses through distraction.
• Addressing the Root Causes
• Focusing on underlying issues (anxiety, depression, boredom).
• Pursuing therapy, self-help resources, lifestyle changes, or medical treatment.
• Avoiding Triggers
• Avoiding people or environments that encourage unnecessary shopping.
• Finding alternatives to shopping activities.
• Shopping in places that minimise impulse-buying triggers.
• Complexity and Difficulty
• Acknowledging the multifaceted nature of combating buying urges.
• Recognising triggers and managing urges requires effort and practice.
• Host’s personal experiences with guilt and shame from compulsive buying.
• Discussing the financial strain and relationship stress caused by impulsive purchases.
• Emphasising the mental and emotional health impacts.
• Impulsive shopping causes financial and relationship stress.
• Emotional triggers can lead to impulsive shopping.
• Awareness of emotions can reduce impulsive shopping.
• External triggers and dopamine drive impulsive buying.
• Question purchases' true value.
• Praise for values is deeper than material praise.
• Mindfulness helps identify triggers by observing sensations.
• Address anxiety holistically, considering therapy and lifestyle.
• Avoid triggers to reduce compulsive buying impulses.
• September's update for Dehoarding Darlings includes extras and a Q&A with Jan. Sign up at overcomecompulsivehoarding.co.uk/darling.
• Bi-monthly dehoarding Zoom sessions: Sunday evenings (UK), Friday mornings (UK).
• Impulsive shopping causes financial and relationship stress, guilt, and clutter. Today's episode explores triggers to address and mitigate these issues.
• Emotional triggers like stress, boredom, sadness, and anxiety can lead to impulse shopping as a temporary escape, though this often results in further stress due to added clutter and financial strain.
• Awareness of evening fatigue helped me stop shopping out of boredom or anxiety. Recognising emotional triggers can prevent impulsive purchases.
• Marketing and environmental triggers compel people to buy impulsively for dopamine hits, involving extensive research.
• It feels great to get social validation from buying items, but it's worth questioning if possessions define our identity and relationships.
• Identify triggers for impulsive buying through self-reflection and journaling to align purchases with personal values.
• Mindfulness helps identify triggers by being present, aware of feelings, sensations, and thoughts, leading to greater self-awareness and deliberate actions.
• Address anxiety and depression through therapy, lifestyle changes, and avoiding triggers, rather than impulsive shopping.
• Avoid environments that trigger unnecessary shopping to break the habit. Find alternatives like meeting friends in different places or shopping online.

Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket

Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe

Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ 

With Dr Jan Eppingstall, today I delve into the fascinating world of habituation – which you might be familiar with as clutter blindness, but it’s so much more than that! – and its impact on our daily lives. We look at the role of habituation in hoarding, and offer practical techniques to revitalise our perspectives. Join us as we unravel the complexity of habituation and its relationship to hoarding, with valuable insights into improving our quality of life.

• Habituation and its Impact
• Definition of habituation
• Evolutionary and innate nature of habituation
• Habituation as a form of non-associative learning
• Role of habituation in daily life
• Individual experiences with habituation
• Positive, neutral, and negative aspects of habituation
• Habituation in hoarding behaviour
• Habituation and autistic people
• Effects of habituation on daily tasks and decision-making
• Habituation in relation to clutter blindness and hoarding
• Overcoming Habituation
• Techniques for combatting habituation
• Changing daily routines and habits
• Using different modes of transport
• Performing everyday tasks in different ways
• Looking at space through a different perspective
• The need for a variety of approaches to combat habituation
• Techniques to break habitual patterns
• The importance of stepping out of your comfort zone
• The importance of mixing up approaches and embracing what works
• Habituation in Mental Health and Therapy
• Deliberate use of habituation in mental health treatment
• Exposure therapy and fear ladder approach in treating fears and phobias
• Gradual exposure therapy for specific fears
• Maintenance of progress in overcoming fears and phobias
• Implications of habituation for individuals with autism spectrum disorders in relation to hoarding
• Insight into habituation and its impact on hoarding behaviour
• Techniques and advice for combating habituation
• Examples of habituation in daily life
• Experience of habituation in hoarding behaviour and clutter blindness
• The impact of habituation on decision-making and compensating for clutter
• Connection between habituation, working memory, and people-pleasing behaviour
• Understanding the impact of habituation on decision-making and perceptions
• Strategies for breaking habitual patterns and experiencing joy
• Mindfulness and gratitude in daily life
• Rekindling appreciation for familiar places and seeing them through fresh eyes
• Encouragement to find joy in life and invest in experiences over material possessions
• Non-associative learning: Becoming accustomed to stimuli.
• Habituation serves necessary and neutral purposes.
• Skipping stages and creating fear ladder for hoarding.
• Clutter organization leads to joy, not regret.
• Habituation in hoarding leads to inaction.
• Removing obstacles can make daily tasks easier.
• Visual cues and externalising tasks aid memory.
• Self-sufficiency
• Observing and changing habits leads to improvement.
• Experiences linger longer than material possessions.
• Habituation is normal and can be positive.
• Habituation is the process of becoming less responsive to repeated stimuli.
• Habituation serves purposes: prevent overwhelm, allow focus, survival. Good, neutral, negative aspects.
• Overstimulation and stimming behaviors.
• Reliance on visuals becomes less effective.
• Visual reminders and working memory limitations prompt use of external systems to record and remember tasks.
• Some people have a mindset of overcoming odds and finding resourceful solutions.
• Changing habits and mindset is key for improvement.
• Observing and reflecting on how things are done can lead to finding better, more efficient ways.
• The key is to have a mix of approaches for habit change.
• Variety is essential and embrace what works, even if just for a bit.
• The mind values experiences over possessions for lasting impact.
• Habituation is normal, can be positive, neutral, or negative, and can be used to reduce distress.

"If you want to be the kind of person who goes running every day, you have to start running. If you want to be the kind of person who cooks from scratch every day, you have to learn to cook. If you want to be the kind of person who reads a lot of books, you have to start reading books. And if you want to live in a dehoarded home, you need to dehoard your home." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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Bereavement or loss can act as one of the types of trauma that could spark or intensify hoarding disorder. And there's a phenomenon called Grief Hoarding, where somebody dies and a loved one takes in all of their stuff. For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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Why do I find those empty spaces so anxiety provoking? And why do I find them so devoid of personality? And so why do I associate stuff with soul and personality? For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"So think of embracing imperfect solutions as a counter to perfectionism." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"So you'd be wanting to think about which emotion it’s soothing, and helping people put in place other strategies. Because if you're going to take away one behaviour, which would be the hoarding, you have to, if that's meeting a need, you need to be replacing that with something so you're not leaving people without useful tools." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"So today I am going to talk about DOOM. And I'm going to talk about OHIO. And I'm going to talk about how DOOM and OHIO relate to hoarding, as well as executive dysfunction, and some other stuff." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"We don't do things for no reason. So what is the need? If we recognise that we're doing this behaviour, what's the need that that self-sabotage fulfils?" For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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Lazy people don't lie awake at night thinking about whether they're a terrible person because they threw away a scribbled shopping list from 2014. For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"We all have the same thoughts, there are other moms out there who had all the same types of thoughts that I had. But where people with OCD go a little bit different is that they tend to think that those thoughts are significant somehow. They interpret those thoughts as being significant." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Jenna on Instagram All The Hard Things podcast https://www.treatmyocd.com/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"So that lack of control over each and every decision was both terrifying and liberating at the same time. I liked somebody taking that out of my hands. And I hated somebody taking that out of my hands." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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• Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket
• Subscribe to the podcast: https://www.overcomecompulsivehoarding.co.uk/subscribe
• Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ 

Incredible conversation with the ever-insightful KC Davis of Struggle Care. From discussing the impact of accumulating unused items to exploring the mental and emotional barriers people face in decluttering and tidying up, this episode covers a wide range of strategies and insights to help you on your dehoarding journey. We look at the shame and stigma associated with struggling with care tasks, including dehoarding, and the impact on individuals' self-worth and ability to seek help, and replace the shame with an approach rooted in self-compassion and moral neutrality towards care tasks. So if you're looking for practical tips, empathy, and support on your dehoarding journey, you won't want to miss this episode!

• Understanding Care Tasks and Struggles
• Definition of "care tasks"
• Stigma and shame surrounding struggles with care tasks
• Impact on self-worth and ability to seek help
• Overcoming Shame and Stigma
• Fear and self-criticism
• Importance of self-compassion and supportive community
• Motivation and the limitations of shame
• Individualised solutions rooted in self-compassion
• Thriftiness and environmental concerns
• Strategies for Task Initiation and Motivation
• Challenges for hoarders and those with ADHD
• Differentiating motivation and task initiation
• Small steps, transitions, and tools for task initiation
• Starting the Decluttering Process
• No one right way to start
• Making small decisions and using timers
• Involving friends in parting with items
• Overcoming Emotional Barriers to Decluttering
• Impact of accumulated items and their eventual outcome
• "5 things theory" to overcome resistance
• Adjusting the tidying process and taking small steps consistently
• Strategies for Organising and Tidying Up
• Breaking tasks into smaller steps
• Visual storage ideas and creating rituals
• Setting priorities and challenging societal norms
• Judgments based on work, race, and appearance
• Many people feel therapy isn't addressing their needs.
• Shame doesn't lead to lasting behaviour change.
• Self-help methods are not one-size-fits-all.
• Permission to accommodate leads to lasting change.
• Challenges of ADHD and executive functioning explained.
• Declutter by what I need, love, keep.
• Motivation leads to easier hard work and decluttering.
• Take small steps and make decisions.
• Break tasks into small steps.
• Community support for navigating vulnerability.
• Many people find online content more helpful than traditional therapy, reflecting societal attitudes towards seeking help.
• Shame and social pressure don't guarantee change.
• Self-help space lacks personalised solutions for diverse challenges. Universal methods don't address individual barriers and needs.
• People give themselves permission to accommodate and it leads to curiosity, not necessarily a finish line.
• Challenges with executive functioning and organisation due to ADHD, struggling with clutter and distractions.
• Sort items by frequency of use, happiness, and necessity. Prioritise what to keep, rather than what to discard.
• Motivation leads to easier wins, declutter by discussing meaningful items with friends.
• Taking small steps without pressure, performing tasks with enjoyable activities.
• Breaking tasks into smaller steps and utilising a simple action to initiate it.

"I know that people feel sick with regret when they go out on a binge and come back, they've had that almost dissociative episode where they rushed off to the shops and bought all this stuff and come home and see it all together and have this overwhelming feeling of regret."

"Or when all the Amazon boxes arrive and you're just like, 'Oh, what have I done?'"

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 Pinterest: That Hoarder / https://www.pinterest.com/ThatHoarder YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/

Support the show

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"Why do we endow extra value on things we own compared to things we don't own?"

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/

Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions

Twitter: @ThatHoarder

TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch

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Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/

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"It might be that your landlord is doing an inspection, it might be that you've had a leak and it's going through to the flat below so you need to let somebody in to fix it. It might be that your electricity has blown. But for some reason, that has become unavoidable, you have to let somebody in and you are panicking."

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/

Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions

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"Dehoarding is hard. But it's a means to an end and it can get you somewhere good. Not dehoarding… sure, you're not having the stress of dehoarding, but you're having the immense stress of living knowing that if there's a fire, firefighters might not be able to get to you. That's also hard." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"We seek out behaviours that release the largest dopamine hit we can, we feel so good, we do it again. And soon it becomes a habit." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"The idea of avoiding distress might initially sound positive or helpful, so that reinforces that suppressing it or avoiding it is a helpful skill when it really, really isn't." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"It's about how I hated routines, how I resisted them, how I was scared of them. And how I tentatively, tentatively, slowly, slowly started to successfully incorporate some into my life."

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/

Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions

Twitter: @ThatHoarder

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"You will probably, if not certainly, find things you knew you owned, but thought were long lost. There are things that I know I have but I couldn't tell you what room they were in, never mind what part of the room or what drawer or what cupboard or what pile, let's face it. Things that I really want to find and that, as yet, I haven't." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"The goal is to wire in these habits, so they happen on autopilot every time when prompted. And how do we do that? We work in a specific way." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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"So I think the biggest change I see in myself is that I just approach things a bit differently. I am not as defeatist. I don't just say I can't, or it's too much, or I don't know how." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket

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Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ 

I watched a film, "Where Dragons Live," which struck a chord with themes of belongings, families, the meaning of our stuff, and the complexities of dealing with a loved one's stuff after they pass away. I talk about the deeper implications of what we leave behind. Join me as I reflect on the emotional impact of material possessions and the significance of our connections with others.

• Film Review: Where Dragons Live
• Review and discussion of the film "Where Dragons Live"
• Exploration of themes relevant to hoarding, family dynamics and privilege
• Reflection on the concept of treasuring and maintaining possessions
• Analysis of the film’s portrayal of mixed, nuanced emotions and reactions
• Examination of the anxiety surrounding what we leave behind for others
• Emphasis on the impact of hoarding on one's own life and grieving process
• Personal reflection on the burden and worry of leaving behind a hoarding home
• Consideration of the challenges faced by those sorting through a hoarded space
• Insight into the complexities of emotions and decision-making related to hoarding
• Impact Beyond Possessions
• Reflection on the value of relationships and connections beyond physical possessions
• Examination of the meaningful impact individuals can leave on others
• Emphasis on the significance of emotional and personal legacies
• Discussion of minimising physical clutter to alleviate stress for others
• Personal experiences related to friendships and legacies
• Reflection on the meaningful contributions individuals can make in others’ lives
• Recommendations for listeners to consider the impact they leave on others
• Encouragement to prioritise meaningful connections over material possessions
• Mixed emotions lead to decision-making challenges.
• Grieving and hoarding
• Overwhelm
• Leave behind meaningful and powerful positive impact.
• Film subjects reflect on sentimental items.
• Grief and clearing out a hoarded home, finding value in the midst of overwhelming belongings.
• Leaving meaningful impact beyond material possessions.
• The film's focus on balancing material possessions with emotional value
• Minimising belongings for others' sake.

But the thing is the more you do something, the better you get at it. And the more you do something, the easier it gets. For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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I think we often look at an item and get completely stuck and having a series of questions that we can just methodically go through can be a really helpful thing. I think when we get too in our own heads about it, we get caught up in maybe the nostalgia of an item, or maybe the potential uses of an item. 

We lose the ability to be objective. And having a series of questions can just help us get back into that zone of being a bit more objective and, dare I say it, a bit more reasonable about what we keep and what we get rid of. 

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Questions to ask when dehoarding: https://www.overcomecompulsivehoarding.co.uk/podquestions Twitter: @ThatHoarder TikTok: @thathoarderoch https://www.tiktok.com/@thathoarderoch Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/

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"So if we're highly motivated, we can do hard things. If we've got zero motivation, the thing needs to be very easy to do." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding / http://www.overcomecompulsivehoarding.co.uk/ Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder / https://www.facebook.com/Overcome-Compulsive-Hoarding-with-That-Hoarder-104370761703319 YouTube: Overcome Compulsive Hoarding with That Hoarder / https://www.youtube.com/channel/UCSxMqB_fGckbGOQZpkl6l9g Reddit: Overcome Compulsive Hoarding with That Hoarder / https://www.reddit.com/r/overcomehoarding/ Help out: Support this project / http://www.overcomecompulsivehoarding.co.uk/support-this-project/ Support the show

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We see so much potential in things that others do not. We see so much potential in things that others do not. Most people see an empty crisp packet that should go in the bin, a hoarder will see something they can melt down and sew into a shopping bag. So you're not throwing away trash, you're throwing away a potential creative project that would be good for the environment, and look super cool and unique.

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding.

Twitter: @ThatHoarder

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"The real world is messy, people are messy, they don't come with like nice little squares and nice labels. The world doesn't work that way. But the way we make sense of the world works that way." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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"You don't dare ever throw anything out or sort anything out or give anything away in case it turns out to be a mistake. That fear takes over everything in a way that is just not proportionate to the consequences." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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"This is really important for everyone, and I bang on about it all the time with my kids. And my clients. If you don't write the task down in a list, those tasks lurk at the edge of the four or so slots of your working memory - I'm sounding very teacherish now - so this is valuable mental real estate. And it impacts your ability to do other focused work. So you always have these random to dos floating around as you're attempting to pay attention to your project that you're currently working on. If it's on a list, it's out of working memory."   For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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"You put your stuff in bags, you drop it off with a warm fuzzy feeling inside, because they are going to earn some money because of you. So your excess clothes are going to help fund cancer research or arthritis research, or a children's hospice. And you can feel great about that. And you can also feel reassured that those clothes are going to someone else who really wants them. And so it's not wasteful." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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"This paradox of such high standards leading to such low standards is a real one. And it's something we each need to examine for ourselves and come to our own conclusions." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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If you tackle a smaller task, your sense of achievement will power you on to the next task. And your enthusiasm for the project is likely to last longer.

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding.

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Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket

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Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ 

Dr. Jennifer Krafft, director of the Mindfulness and Acceptance Lab at Mississippi State University and her expertise in hoarding disorder, OCD, anxiety, and mindfulness and acceptance processes for treatment brings a fresh perspective to the prevalent issues surrounding hoarding. We’re talking particularly about stigma and hoarding disorder, the impact of cultural and societal attitudes, and the potential for self-help interventions to reduce stigma. We look at the roles of psychological flexibility, self-compassion, and the need for societal change in addressing hoarding stigma.

• Stigma and Misconceptions Surrounding Hoarding Disorder
• Lack of public awareness and understanding
• Sensationalism in reality TV shows and its impact on stigmatisation
• Impact of hoarding stigma on seeking help and social lives
• Mindfulness and Acceptance in Managing Hoarding Disorder
• Dr. Jennifer Krafft's personal experiences and curiosity leading to interest in hoarding disorder
• Lack of effective treatments and trained providers for hoarding disorder
• Study on self-help interventions reducing stigmatisation for people with hoarding disorder
• Combating perfectionism through flexibility and managing cognitive reactions
• Seeking Help and Self-Stigma
• Dr. Jennifer Krafft's study on individuals' preferences for seeking help for mental health problems
• Public stigma and self-stigma, leading to shame, embarrassment, and hiding behaviour
• Psychological inflexibility linked to stigma and rigid behaviour patterns
• Acceptance and commitment therapy promoting psychological flexibility
• Addressing Stigma and Shame
• Impact of intersecting stigmas on individuals, such as hoarding and racism
• Addressing self-criticism, shame, and seeking support
• Mindfulness exercises and self-compassion in managing stigma and shame
• Cultural and Identity Perspectives in Hoarding Disorder
• Lack of research on culture, identity, and hoarding, particularly in diverse populations
• Additional challenges faced by individuals with multiple forms of discrimination
• Acknowledging the impact of intersecting stigmas on individuals
• Evolutionary Perspective of Hoarding Behaviour
• Dr. Jennifer Krafft discussing hoarding behaviour in the context of human evolution
• Mismatch between human adaptation and the current society's abundance of material possessions
• Promoting Awareness and Education
• Dr. Jennifer Krafft's advocacy for societal change in addressing hoarding stigma
• Necessity for professional education and awareness about hoarding disorder
• Lack of research on culture, identity, and hoarding, particularly in diverse populations
• Each of these topics delves into the complexities and implications of hoarding disorder, shedding light on the need for compassion, understanding, and effective interventions.
• Reality TV impacts public perception of hoarding.
• Insufficient research on hoarding and identity discrimination.
• Negative thoughts and emotions control behaviour; impacts stigma.
• Identifying and challenging perfectionism in daily life.
• Seeking support, not meant to be isolated.
• Consider the adaptive nature of hoarding behaviour.
• Dehoarding Zoom sessions help with self-judgment.
• Acceptance and commitment therapy promotes psychological flexibility to navigate stigma effectively.
• Insufficient research on hoarding and identity, leading to potential discrimination.
• Psychological inflexibility leads to stigma. Acceptance and commitment therapy can help.
• Researcher discusses unexpected study findings, biases
• Intrinsic motivation in decluttering.
• Seek support from others, fight hoarding stigma.
• Evolutionary perspective on hoarding behaviour and the potential benefits of hoarding in certain contexts
• Zoom accountability sessions for decluttering, self-judgment comparison.

"If you give it to your brother, and he puts it in the bin, then it's in the bin. If you give it to an animal shelter and they put it in the bin, then it's in the bin. If you give it to Oxfam, and they put it in the bin, then it's in the bin. So the key is to put it in the bin yourself and not force other people to be part of this dysfunctional chain. Because you're creating work and costing people money."

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding.

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Most hoarders need some degree of professional help if they're going to get through this problem. But the number of therapies available is overwhelming and bewildering. So today, we're going to talk about some of the types of therapy on offer for hoarding disorder. For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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If you can work out exactly what's tripping you up, exactly what is making you need to get distracted, that's immensely helpful. Because if you can address those worries in yourself, you may find that you're just more capable of staying on the task at hand when you don't have whatever fear or worry it is hanging around

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding.

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Your home does not exist to hold on to the ghosts of everybody you've ever met, or every dream you've ever had, or every purchase you ever made. For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project 

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"If we are to continuously dehoard and if, should we achieve a normal home, we want to maintain it, then we need to have habits rather than just one-off actions. And creating habits is something that I think about a lot. And I've tried lots of things, and some of them have worked, and a lot haven't."   For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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"I think that the differences in presentation and behaviour has to do with what is at the heart of perfectionism, which is fear of failure"   For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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"The benefit of these systems or processes is it removes one barrier. And that barrier is having to make decisions, and making decisions is tiring and it's difficult and it ties me up in knots." For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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"I thought, Gosh, this is easy. I wonder if this is how people who aren't hoarders just go about cleaning and tidying, they just see something that needs doing and do it" For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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You will find that you say “okay, I might be anxious at the prospect of running out of carrier bags. But now I'm putting every carrier bag I find in the same place, I realise I'm seriously not going to run out of carrier bags for at least six years.” For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Reddit: Overcome Compulsive Hoarding with That Hoarder podcast Help out: Support this project  Support the show

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The important thing to remember about it, I tell my clients this, is it's not a defect. It's not something that is wrong with you. You are not lazy. You are not unable to change. It is a survival state that in your life experience  was what you used in order to survive the environment, whatever it might be that has occurred in your life, and it's become the default. For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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Come to a Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket

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Podcast show notes, links and transcript: http://www.overcomecompulsivehoarding.co.uk/ 

Today, I focus on the dreaded "analysis paralysis" and how it affects individuals with hoarding disorder. I discuss practical strategies for making decisions easier and breaking through the overwhelming feeling of being stuck in the decision-making process. From setting time limits to reframing fear, I will talk you through the steps to overcoming paralysis and perfectionism.

• Analysis Paralysis and Hoarding Disorder
• Definition of analysis paralysis
• Overwhelmed by options and freezing due to overanalysing
• Negative impact of perfectionism and fear of uncertainty on decision-making
• Feeling overwhelmed by choices
• Getting stuck in overanalysing
• Impact of perfectionism on decision-making
• Fear of uncertainty hindering progress
• Strategies to Overcome Analysis Paralysis
• Using systems or rules to make decisions easier
• Setting time limits to create focus and reduce overwhelm
• Practicing with small decisions to build confidence
• Grounding oneself in the present and breaking tasks into smaller chunks
• Having a decision-making framework or process to aid in breaking through analysis paralysis
• Techniques such as pros and cons lists, cost benefit analysis, and setting rules to make decisions easier
• Importance of setting criteria to aid decision-making
• Making use of time limits to create focus
• Building confidence through practicing with small decisions
• Breaking tasks into smaller, more manageable chunks
• Prioritising Progress Over Perfection
• Encouragement to start small, even if something seems impossible or too difficult
• Strategic questions, setting a timer, joining an accountability group, and focusing on the present moment to overcome paralysis and perfectionism
• Emphasising the importance of progress over perfection
• Starting with small, achievable goals
• Using strategic questions and setting timers for focus
• Utilising support systems like accountability groups
• The emphasis on progress over perfection
• Overcoming analysis paralysis through implementing systems.
• Overcome perfectionism and fear by taking action.
• Refocus on positive possibilities to overcome fear.
• Focus on 20-minute tasks to avoid overwhelm.
• Start with small decisions to build confidence.
• Focus on the present, break tasks down.
• Focusing on first step, making decisions easier.
• Simplify decision-making process to ease overthinking.
• Overcome perfectionism and fear of uncertainty by taking action and learning as you go.
• Changing mindset from fear to possibility, reframing challenges and gaining perspective.
• Focusing on 20-minute tasks helps with overwhelm and promotes action.
• Start small, build confidence to overcome hoarding.
• Focus on the present, break tasks into smaller chunks.
• Start with first step, use decision making framework to break through analysis paralysis.
• Tips for overcoming paralysis and overthinking: use pros and cons lists, cost benefit analysis, and practice to build confidence.

We have to be honest, even if it's just with ourselves, that the way we're living is damaging us For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

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"I have never been able to say to a mental health professional or to anybody. I am a hoarder, I need some help. Because of the shame."   For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding. Twitter: @ThatHoarder Facebook: Overcome Compulsive Hoarding with That Hoarder YouTube: Overcome Compulsive Hoarding with That Hoarder Help out: Support this project  Support the show

Hosted on Acast. See acast.com/privacy for more information.

"I can't throw away these scissors. What if I need them? I can't throw away this notebook. What if I need it? I can't throw away this out-of-date food, what if I need it?"

For the full show notes and transcript for this episode, visit the website at Overcome Compulsive Hoarding.

Twitter: @ThatHoarder

Facebook: Overcome Compulsive Hoarding with That Hoarder

YouTube: Overcome Compulsive Hoarding with That Hoarder

Help out: Support this project

Support the show

Hosted on Acast. See acast.com/privacy for more information.