1 Welcome to the Class 1
1. Welcome to the Declutter Class 1
Class Task: Introduce Yourself! 3
2. Class Rules and Guidelines 3
Treatment Contract 5
Class Confidentiality Contract 6
3. What is Hoarding Disorder? 7
Frequently Asked Questions About Hoarding Disorder 7
4. What Will I Learn in This Class? 8
Learn More About What Contributes to You Having Clutter 9
Learn Evidence¿Based Skills to Reduce the Clutter in Your Home 9
Learn How to Apply the Skills on a Consistent Basis 10
5. How Well Does the Declutter Class Work? 10
6. Homework 10
2 Why Do I Have So Much Stuff? 15
1. Homework Review 15
Class Task: Homework Review 16
2. Rewards 16
Individual Rewards 16
Class Task: Brainstorm Rewards 17
Class Rewards 17
3. Meet the Bad Guys 18
Decision¿Making and Problem Solving 18
Intense Emotions 19
Unhelpful Thinking 20
Waxing and Waning Motivation 20
Class Task: Identifying Your Bad Guys 21
4. Setting Goals 24
SMART Goals 24
Class Task: Setting SMART Goals 25
5. Homework 25
3 Making Decisions and Solving Problems: Part 1 30
1. Homework Review 31
Class Task: Homework Review 31
2. Making Decisions and Solving Problems 31
3. Guidelines for Discarding 32
Class Task: Making Your Own Guidelines 34
4. Scheduling the Time to Work on Discarding 35
Class Task: Identifying the Best Time for Discarding and Planning Your Day 40
Improving Organization 40
How Much is Too Much? 40
Class Task: Identifying if I Have Too Much Stuff 41
Where Do Things Belong? 41
Class Task: Make Your Own Categories 43
5. Putting Skills Together to Discard Better 43
Follow the Flowchart for Discarding 43
Class Task: Using the Flowchart to Help with Discarding 44
6. Homework 44
4 Making Decisions and Solving Problems: Part 2 48
1. Homework Review 49
Class Task: Homework Review 49
2. Making Decisions: Acquiring 49
Understanding High¿Risk Situations 50
Class Task: Identifying High¿Risk Situations 51
Understanding Healthy vs. Unhealthy Acquiring 52
Class Task: Identifying Common Unhealthy Reasons for Acquiring 53
Guidelines for Acquiring 53
3. Solving Problems 54
Class Task: Identifying Problems That Maintain My Clutter Problem 55
Learning How to Solve Problems 55
Class Task: Practice Problem Solving 57
4. Discarding Practice 59
5. Bad Guy Re¿evaluation 59
Class Task: Bad Guy Evaluation 59
6. Homework 60
5 Intense Emotions: Part 1 64
1. Homework Review 64
Class Task: Homework Review 64
2. About Intense Emotions 65
Class Task: Class Discussion About Intense Emotions 66
Class Task: Identifying the Intense Emotions That Lead to Clutter 67
3. Tackling Intense Emotions That Lead to Acquiring 68
Class Task: Identifying Negative Beliefs About Emotions 68
4. Homework 70
6 Intense Emotions: Part 2 73
1. Homework Review 73
Class Task: Homework Review 73
2. Tackling Intense Emotions That Get in the Way of Discarding 74
Accepting Our Emotions and Being Our Own Boss 74
Class Task: Being Your Own Boss: Acquiring 76
Class Task: Being Your Own Boss: Discarding 77
Recognizing When Emotions Are Taking Over 78
3. Bad Guy Re¿evaluation 79
Class Task: Bad Guy Re¿evaluation 79
4. Homework 80
7 Unhelpful Thinking: Part 1 83
1. Homework Review 83
Class Task: Homework Review 83
2. How Thoughts Influence Emotions 84
Class Task: Identifying How Thoughts Lead to Emotions 85
3. Identifying Unhelpful Thoughts 85
Common Unhelpful Thoughts in People with Hoarding Disorder 85
Task: Identifying Unhelpful Thoughts That Lead to Difficulty Discarding 87
4. Homework 88
8 Unhelpful Thinking: Part 2 91
1. Homework Review 91
Class Task: Homework Review 91
2. Tackling Unhelpful Thoughts 92
Question the Thoughts 92
Class Task: Practice Questioning Your Thoughts: Acquiring 93
Class Task: Practice Questioning Your Thoughts: Discarding 94
What Would You Say to a Friend? 94
Class Task: How Would I Advise a Friend? 95
3. Bad Guy Re¿evaluation 95
Class Task: Bad Guy Re¿evaluation 95
4. Homework 96
9 Waxing and Waning Motivation 100
1. Homework Review 100
Class Task: Homework Review 100
2. Improving Motivation 101
The Pros and Cons of Continuing Your Efforts 102
Class Task: Identifying Pros and Cons of Continuing Your Effort 102
3. Acting on Your Top Goals and Values 104
Focusing on Goals and Values 104
Class Task: Identifying My Life Goals and Values 104
Class Task: Are My Life Goals Consistent with My Acquiring and Discarding Behaviors? 105
4. Homework 109
10 Waxing and Waning Motivation: Part 2 112
1. Homework Review 112
Class Task: Homework Review 112
2. Improving Motivation to Discard 113
Visualize Your Decluttered Space 113
Class Task: Using Your Imagination to Visualize Your Decluttered Space 113
3. Being Motivated By Your Values 116
4. Checking In on Long¿Term SMART Goals 118
Class Task: Checking In on Long-Term SMART goals 118
5. Bad Guy Re¿evaluation 118
Class Task: Bad Guy Evaluation 118
6. Homework 119
11 Putting It All Together: Part 1 122
1. Homework Review 122
Class Task: Homework Review 122
2. Troubleshooting Common Barriers 123
Barrier 1: Areas Getting Recluttered 123
Barrier 2: Cannot Access the "Final Home" for Objects 124
3. Putting It All Together 125
Class Task: Putting the Skills Together 125
4. Homework 126
12 Putting It All Together: Part 2 130
1. Homework Review 130
Class Task: Homework Review 130
2. Troubleshooting Common Barriers 131
Barrier 3: Conditions That Interfere with Discarding 131
Barrier 4: Not Having Information About What to Keep or Not Keep 132
3. Putting It All Together 133
4. Homework 134
13 Putting It All Together: Part 3 137
1. Homework Review 137
Class Task: Homework Review 137
2. Troubleshooting Common Barriers 138
Barrier 5: My Family Member Also Has Hoarding Disorder 138
Barrier 6: I Feel Like I Can't Get Rid of Items If They Are Worth Money 139
3. Putting It All Together 140
4. Homework 141
14 Putting It All Together: Part 4 144
1. Homework Review 144
Class Task: Homework Review 144
2. Troubleshooting Common Barriers 145
Barrier 7: Being Overly Careful When Discarding 145
Additional Barriers (Optional) 146
3. Putting It All Together 147
4. Homework 147
15 Staying Clutter Free in the Future: Part 1 151
1. Homework Review 151
Class Task: Homework Review 151
2. Reviewing Progress 152
What You've Learned 152
Choosing How You Think About Progress 153
Class Task: Write Down Your Thoughts About Your Progress 153
3. Practice Discarding 154
Class Task: Discarding Practice 154
4. Homework 154
16 Staying Clutter Free in the Future: Part 2 158
1. Homework Review 158
Class Task: Homework Review 158
2. Maintaining Motivation 159
My Rewards for Working on My Hoarding Problem 160
Class Task: Identify Some Goals and Rewards 160
3. Wrap¿Up and Questions 161
Reward Monitoring Sheet 163
Index 164
