7 days ago

#188 12 ways to make decision-making easier (and why people who hoard find it so hard to make decisions in the first place!)

Decision-making can be a huge stumbling block when you’re trying to tackle hoarding, from cognitive overload to perfectionism and decision fatigue. In this episode, I unpack why making choices about our belongings feels so overwhelming, what can go wrong if we avoid it, and I share practical strategies to make the process more manageable. If you find yourself stuck in analysis paralysis or endlessly putting off decisions, this one’s for you.

Buy your copy of Everything You Need to Know About Hoarding by Dr Lynne Drummond at cambridge.org/EverythingHoarding, and get 20% off with the discount code HOARDING20. #ad

  • Introduction to Decision Making and Hoarding
  • Decision making as a common issue among hoarders
  • Overwhelm and avoidance connected to belongings and acquiring new items
  • Episode aims: understanding why decision making is hard, consequences of indecision, and strategies to help
  • Why Decision Making is Difficult for People Who Hoard
  • Cognitive Overload
  • Too many items to process, making each choice feel monumental
  • Resulting in avoidance and deferral of decisions
  • Accumulation due to unresolved decisions
  • Analysis Paralysis
  • Being stuck analysing endless options and outcomes
  • Difficulty prioritising and overthinking decisions
  • Exhaustion from mental effort
  • Information Processing Challenges
  • Trouble prioritising urgency and importance
  • Struggling to filter necessary versus unnecessary information
  • Being trapped in unresolvable decision loops
  • Emotional Barriers
  • Perfectionism and fear of making the wrong decision
  • Catastrophising possible negative outcomes
  • All-or-nothing thinking relating to perfectionism
  • Sentimental Attachment
  • Struggles with emotional connection to items (gifts, memories)
  • Difficulty discerning genuine sentimental value
  • Fear of the Future
  • Anxiety about future need or regret causing paralysis
  • Preference for clinging to items over risking discomfort
  • Executive Function Challenges
  • Difficulties with planning, organising, prioritising, and initiating tasks
  • Impact of poor working memory on decision making
  • Consequences of Avoiding Decisions
  • Vicious Cycle of Procrastination
  • Accumulation of clutter, increased overwhelm and fatigue
  • Practical Implications
  • Safety hazards and restricted home usage
  • Social isolation and relationship strain due to inability to host
  • Emotional Impact
  • Stress, depression, guilt, and shame
  • Financial Consequences
  • Extra spending, buying duplicates, damage or loss of items, missed bills and penalties
  • Building Negative Self-Perceptions
  • Belief in inability to decide reinforces avoidance
  • Declining self-trust and self-esteem
  • Strategies and Techniques for Improving Decision Making
  • Identify Resistance and Mental Blocks
  • Questioning internal "nope" responses
  • Understanding fears or overwhelming factors behind avoidance
  • Treat Decisions as Experiments
  • Lowering pressure by seeing outcomes as learning experiences
  • Avoiding a pass/fail mindset
  • Make Micro-Decisions
  • Starting with low-stakes, emotionally neutral items
  • Building decision-making confidence ("decision muscle")
  • Utilise Support Systems
  • Seeking feedback or accountability from friends, family, organisers, or therapists
  • Sense-checking and encouragement from others
  • Clarify Values and Priorities
  • Aligning decisions with personal goals (e.g., hospitality, functionality, beauty)
  • Using values as a decision compass
  • Set Time Limits
  • Imposing limits per decision to prevent overthinking
  • Adjusting duration as confidence improves
  • Accept “Good Enough” Decisions
  • Allowing for adequacy over perfection
  • Challenging double standards around self-expectations versus others
  • Reduce Number of Choices
  • Limiting possible options (e.g., keep/throw/donate)
  • Pre-determining criteria to streamline choices
  • Reality Checks
  • Probing feelings of “I might need it” with practical questions
  • Reviewing usage frequency and functionality
  • Increase Awareness of Avoidance
  • Noticing procrastination and avoidance behaviours
  • Evaluating the significance of indecision as a barrier
  • Build Tolerance for Uncertainty and Discomfort
  • Accepting that discomfort is part of life, and not deciding brings other difficulties
  • Gradually practicing sitting with uncertainty
  • Practice Consistency in Decision Making
  • Incorporating daily decision-making habits
  • Gently challenging avoidance and celebrating each choice made
  • Decision-making is a learnable, improvable skill
  • The importance of starting small and practicing imperfect decisions
  • Building self-trust and confidence through repeated practice
  • Encouragement to challenge avoidance and recognise growth with each decision

Links

Subscribe to the podcast

Comment (0)

No comments yet. Be the first to say something!

© 2023 Overcome Compulsive Hoarding with @ThatHoarder

Podcast Powered By Podbean

Version: 20241125