What to prioritise when you can only do the absolute basics

Chronic disorganisation with Jo Cooke of Hoarding Disorders UK

Sign up for the Dehoarding Accountability Zoom Session: http://www.overcomecompulsivehoarding.co.uk/ticket

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

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

Today, chronic disorganisation with our special guest, Jo Cooke of Hoarding Disorders UK.

Chronic disorganisation impacts day-to-day living, from time management to project completion, and is closely connected to hoarding behaviours.

Jo’s written a whole book on the topic, so join us as we look into the overlap between chronic disorganisation and hoarding, executive dysfunction, and the impact of grief, trauma, and loss on these issues.

• Chronic Disorganisation
• Definition and impact on day-to-day living
• Connection between chronic disorganisation and hoarding
• Executive dysfunction and its effect on chronic disorganisation
• Understanding and managing energy levels using the "spoon theory"
• Physical self-care and its impact on organisation and management
• Grief, Trauma, and Menopause
• The role of grief, trauma, and loss in chronic disorganisation and hoarding
• Societal shift in openly discussing menopause and its impact on daily life
• Importance of self-compassion and understanding that disorganisation does not equate to laziness or lack of intelligence
• Impact of Covid and Societal Factors
• How Covid has impacted people's experiences, including loneliness, anxiety, and chronic overwhelm
• Contribution of technology, fast-paced living, and societal expectations to difficulty in focusing and staying on task
• Strategies for Managing Chronic Disorganisation
• Body doubling as a method to have someone quietly cheerleading alongside on tasks
• Importance of sustained attention, goal perseverance, and finding the right motivation and goal-setting approach tailored to individual preferences
• Achieving and maintaining focus on tasks through setting achievable goals, tailored to individual needs, and utilising the PACE approach (Playfulness, Acceptance, Curiosity, and Empathy)
• Overcoming Chronic Disorganisation
• Importance of seeking help, defining what help looks like, and joining support groups to combat shame and self-blame
• The release of Jo Cooke's book "Overcoming Chronic Disorganisation" for pre-order and her online presence at hoardingdisordersuk.org
• Recognising trends in client needs, including bereavement, ADHD, and menopause, and challenges in organisation.
• Chronic disorganisation impacts daily living with system struggles, time management, and tasks.
• Hoarding and chronic disorganisation overlap due to executive functioning challenges, leading to repetitive acquisitions and disorganisation.
• Modern life is fast-paced with high expectations, leading to difficulty focusing.
• Body doubling can help remain on task.
• Focus on short and medium-term goals, not just the ultimate goal.
• Shame vs joy, playfulness, curiosity, and distress tolerance.
• Support group helped challenge self-blame and shame.

The Accountability Effect: Accountability, encouragement and mutual support when tackling hoarding and dehoarding

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

Podcast transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-138-the-accountability-effect-accountability-encouragement-and-mutual-support-when-tackling-hoarding-and-dehoarding/

In today's episode, I talk about holding yourself accountable by yourself. Then I talk about holding yourself accountable if you've got an accountability buddy. And then I'm going to talk about holding yourself accountable if you don't have anybody that you can talk about hoarding with.Because those are 3 really different situations with really different pros and cons and approaches and benefits as well.

• Accountability and Dehoarding
• An accountability buddy who is also working on dehoarding
• Mutual support and encouragement
• Honest and constructive feedback
• Using before and after photos for accountability and motivation
• Setting up times to donate or recycle items together with an accountability buddy
• Shared encouragement and sense of accomplishment
• Solo Accountability in Dehoarding
• Challenges of holding oneself accountable when nobody knows about the hoarding
• Joining clutter groups on Facebook or posting on social media for accountability
• A group Zoom session for hoarders to hold themselves accountable
• Setting external deadlines for accountability
• Using inspirational visuals and quotes
• Having regular check-ins and task schedules
• Tools for Accountability in Dehoarding
• Using productivity apps or reminder apps to track progress
• Finding features that work best for individual performance
• Rewarding oneself with non-material rewards
• The Concept of Accountability
• Reluctance to commit to accountability
• Acknowledgment of its effectiveness in achieving goals
• Personal experiences and strategies for self-accountability
• Tracking progress and setting deadlines
• Holding yourself accountable is crucial for productivity.
• Accountability involves planning and setting goals.
• Regular check-ins help achieve and motivate goals.
• Encourage and support each other for success.
• Accountability buddy supports, encourages, and holds responsible.
• Setting deadlines and visual, shared encouragement motivates.
• Seek accountability through social media and groups.
• Accountability involves self-discipline and planning to achieve goals.
• Regular self-check-ins help stay on track, providing motivation and a sense of accomplishment.
• Encourage support, set same time for tasks, share progress and tips with accountability buddy to overcome obstacles.
• Having an accountability buddy offers mutual support, encouragement, and honesty in achieving goals.
• Accountability buddy motivates donating items.
• Find accountability in decluttering through social media or online groups

How to tackle a laundry backlog - or how to summit Mount Washmore

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

Podcast transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-137-how-to-tackle-a-laundry-backlog-or-how-to-summit-mount-washmore/

Today, the daunting task of tackling a laundry backlog. In this episode, I discuss practical strategies to conquer Mount Washmore and take control of the laundry chaos. From decluttering to creating a laundry system, I look at ways to streamline the process and prevent clothes from piling up. I also touch on the environmental impact of overwashing and share experiences of managing overwhelming laundry situations. So if you're ready to conquer that laundry mountain and reclaim some peace, hit play for some valuable tips and insights.

• Addressing the Extreme Laundry Circumstances
• Using a laundrette to catch up
• Don’t berate yourself for the laundry backlog
• Practical Solutions for Managing Laundry Backlog
• Declutter to reduce laundry load
• Establishing a designated place for dirty clothes and towels
• Involving others in the household in the laundry process
• Creating a personalised system for ongoing laundry management
• Minimizing Overwashing and Unnecessary Clothing Purchases
• Advising against overwashing clothes to minimize environmental impact
• The environmental impact of overwashing, especially in relation to microplastics and microfibres
• Minimising new clothing purchases to reduce laundry load and simplify life
• Liberating Feeling of throwing away items in bad condition
• Identifying and removing barriers to doing laundry
• Streamlining the Washing Process
• Sorting laundry into darks, lights, and colours
• Containing laundry in bags or containers to streamline the washing process
• Disregarding special care instructions and putting items in the washing machine, finding that they come out fine
• The gruelling but necessary process of dedicating days to washing laundry, especially without a tumble dryer
• Challenge of managing limited drying space
• Doing laundry less demanding than cleaning or decluttering
• Gratitude for the invention of washing machines
• Consideration of organizing a Zoom accountability session for listeners and encouraging them to express interest
• Strategies for Tackling Laundry Pile
• Prioritising cleaning a few days' worth of clothes before addressing the entire pile
• Gathering all dirty laundry in one place and discarding items in bad condition without guilt
• Managing laundry by organizing tasks around the workday, not allowing the volume of laundry to overwhelm
• Alternative options for managing overwhelming laundry, including using a laundrette or paying for laundry services if necessary to alleviate stress and feeling of being overwhelmed by laundry
• Prioritise survival over saving damaged items.
• Efficient sorting made laundry process much easier.
• Efficient laundry process allows for multitasking.
• Outsource your laundry, let someone else handle it.
• Delegate laundry tasks, find a system.
• Overwashing sheds microplastics, buy less clothing.
• Procrastination leads to fear and anxiety. Start by ensuring clean, comfy clothes.
• In times of overwhelm, prioritise survival over waste and home livability over personal items.
• Without a tumble dryer, drying clothes is limited to 2-3 loads a day, making it difficult to keep things moving without dampness.
• It's important to be realistic about what to keep and donate while doing laundry.
• Options for laundry: do it yourself, pay for pick-up service, or drop off at a laundromat.
• Use a laundrette for extreme laundry situations, without feeling guilty.
• Laundry tips for efficiency and delegation.

The lies, contradictions and justifications we tell ourselves about our stuff - I dissect and debunk 19 of them!

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

Podcast transcript: http://www.overcomecompulsivehoarding.co.uk/

In this episode I talk about 19 lies we tell ourselves about our stuff that help us to remain hoarders rather than break free from drowning in stuff.

• Acknowledging the Difficulty in Addressing Hoarding Behaviour
• Emphasising the possibility of change and the necessity of taking action.
• Challenging Justifications for Hoarding
• Negative impact on social interactions, emotional well-being, and emergency situations.
• The impact of hoarding on children's well-being and long-term trauma.
• The inefficiency and laborious nature of selling items from a hoard.
• The impracticality of holding onto items because we believe they could be fixed or upcycled.
• Setting deadlines for projects to address items awaiting repair or upcycling.
• Recognising Lies and Contradictions in Hoarding Behaviour
• Separating self-identity from possessions.
• Questioning the necessity of holding rare or one-of-a-kind items.
• Challenging the belief that items might be needed in the future.
• Holding onto clothing that no longer fits.
• Challenging the idea of holding onto items in anticipation of them coming back into fashion.
• Taking Immediate Action to Address Hoarding Behaviour
• Not postponing decluttering and organising efforts.
• Challenging the rationale for holding onto items for sentimental reasons.
• Considering hosting a virtual accountability group for dehoarding together via Zoom call.
• Identifying and Challenging Lies About Belongings
• Encouraging listeners to recognise and challenge lies about their belongings.
• Addressing beliefs about the necessity of more storage items and the significance of keeping just one item.
• Challenging justifications for keeping items, such as receiving them as gifts or having spent money on them.
• Emphasising that love and respect for others are not dependent on holding onto objects.
• Encouraging letting go of unused items, despite their perceived value or sentimental attachment.
• Torn between hoarding and avoiding waste.
• Recognise lies, challenge ourselves, become more accountable.
• Dehoarding reveals need for less storage.
• Overcoming sense of futility, one small effort at a time.
• Love doesn't depend on holding onto belongings.
• Letting go of excess stuff is liberating.
• Don't keep stuff for future fashion trends.
• Clutter affects every aspect of your life.
• Recognising lies, challenging beliefs, and being accountable for actions.
• Don't know what's needed; buying storage adds clutter.
• Letting go of stuff creates space for growth and reduces harm.
• Delaying decluttering prolongs discomfort. Let go of attachments to things from the past.
• Clutter affects mental health and safety, including for children.

Don't know where to start? 31 things you can dehoard today

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

Podcast transcript: https://www.overcomecompulsivehoarding.co.uk/podcast-ep-135-dont-know-where-to-start-31-things-you-can-dehoard-today/

Sometimes you want to get something done, but you just need somebody to tell you where to start, right? You need a nudge. Because if we have too much choice in front of us, it can become overwhelming.

• Benefits of becoming a Dehoarding Darling supporter for the podcast
• New feature on top of monthly update with recommendations, extra podcast episodes, a song, and a top tip
• Feedback on the idea of a monthly Zoom call for accountability and task completion
• 31 tasks to tackle hoarding, including specific items and areas
• Clearing out old magazines and newspapers
• Sorting and discarding empty boxes
• Evaluating and recycling outdated electronic devices
• Matching and storing Tupperware without lids or vice versa
• Disposing of expired medication
• Discarding old cosmetics and sunscreens
• Evaluating old greeting cards for sentimental value
• Getting rid of out-of-date food in fridges, kitchen cupboards, and freezers
• Donating unread books
• Testing and discarding non-functional pens
• Releasing unused notebooks for others to use
• Discarding single socks without a pair, old calendars, dead batteries, and promotional items
• Unsubscribing from promotional emails
• Discarding duplicate kitchen utensils
• Decluttering clothing, jewellery, kitchen appliances, old receipts and bills, excess mugs and glasses, old towels and bedding, holiday decorations, unused hobby-related items, expired coupons and promotional flyers, and shoes
• Asking serious questions about the usability of items
• Downsizing items related to former hobbies
• Expired coupons and promotional flyers
• Being ruthless with old towels
• Dispassionately evaluating holiday decorations
• Decluttering shoes that are no longer worn
• Creating space for necessary items
• Getting rid of old shopping bags
• Donating usable bags to charity shops or food banks
• Encouragement to consider the 31 suggested decluttering tasks and taking action
• Motivating listeners to initiate decluttering and organizing
• Offering practical and achievable starting points for decluttering efforts
• Engaging the audience in taking positive steps towards decluttering their spaces
• Limiting clutter can lead to clarity.
• Declutter chargers, cables, and old devices responsibly.
• Keep meaningful greeting cards, discard the rest.
• You deserve fresh, safe food
• Donate books to libraries and charity organizations.
• Unused appliances are space-wasters.
• Reevaluate hobbies; downsize belongings for practicality.