I was talking to myself on the bus, and this lady got up and changed seats. Oh, neat! I've reached the stage in life when I am virtually indistinguishable from either a crazy person or a person in an advanced state of inebriation. Another interpretation would be that I was quietly rehearsing a speech. I'm drunk on public speaking! I'm crazy about... oh, never mind. The point is that talking to yourself can be useful, and even more useful if you do it in the privacy of your own home. If you're not already into talking to yourself, it can help to learn the difference between different types of self-talk.
The most common type of self-talk is hateful, sarcastic, critical self-talk. "Nice job, idiot!" If you talk to yourself like that, I have a suggestion for you. Get some broccoli. Take the big, thick rubber band off of the broccoli stalk. Eat the broccoli, obviously, but then save the rubber band. Put it on your wrist. Every time you hear yourself saying something to yourself that you would never say to anyone else, pull the band as far as it will stretch and then let it go. SNAP! If you're going to hurt yourself, might as well make it physical. When you see how much your skin gets marked up, you'll have a graphic representation of what you've been doing to your own heart and spirit.
More helpful is motivational self-talk. "You can do it! Great job!" Research indicates that motivational self-talk is the most helpful for endurance athletes, like marathon runners and cyclists. I can speak from experience and say that this feels true. I give myself motivational speeches when I run all the time. "You got this, you're crushing it, up up up up that hill!" Of course, I also mix the motivational self-talk quite freely with self-insults and boot camp-style smack talk. "Are you quitting on me, Private Pyle? Are you quitting on me?" This serves three purposes: distraction, humor, and reminding myself that I COMMIT, NEVER QUIT. I guess it also serves the purpose of inuring myself to rude language, so that when I chance to overhear it, it doesn't bother me as much. I might hear an insult from someone and think to myself, "Oh, good one. I can use that later." The important point is for me to keep going, keep going, develop more grit, and keep going. The less I like doing it, the more important it is for me to do it, whatever it is, because it builds the "don't feel like it" muscle.
What we're going to focus on now is instructional self-talk. This is when you explain what you're doing to yourself in technical detail. Many of us may have turned to this type of self-talk while learning to drive, reminding ourselves to check the mirrors, release the parking brake, etc. Research shows that this type of self-talk is helpful for sports with intricate physical skills, such as tennis or golf. "Roll your shoulder forward." As I learned this, I realized that I talk myself through things all the time, especially when it's something I don't like doing or when I'm trying to focus my mental bandwidth. "I'm checking that the dog door is closed and the heater is off and I'm putting the tickets in this pocket and my keys are going on the clip" and on and on. A recording of me might sound like pure lunacy, but it would also be a good transcript of exactly what I was doing on the small stage of my tiny apartment.
Working with chronic disorganization, hoarding, or squalor requires learning a lot of new skills. Fortunately or unfortunately, these are very repetitive skills, and thus they're ripe for instructional self-talk. I am holding my breath and I am picking up this dripping bag of trash and I am walking it out to the curbside bin and I am throwing it away and I am patting myself on the back and GASP breathing fresh air! I am folding this shirt and I am folding this other shirt and I am folding this shirt and I did not actually die and my arm didn't fall off. Good job, me. You're welcome, Future Me, you ingrate. It's boring and I hate it but I'm doing it and I'm getting it done and look at that! It was the longest 12 minutes ever but now I'm done and I can go watch otter videos.
Sorting and letting go of excess clutter requires its own motivational and instructional self-talk. I am looking at this and remembering that I really, really liked it when I brought it home, but I never use it, and even though it's cute, it doesn't look cute ON ME, and I'm ready to pass it on to someone else. I want to be able to use this room and fit everything in this closet and only one dresser, and that means half of this stuff has to go no matter how much I like it. I'm trying this on and acknowledging that it isn't doing me any favors. I am reminding myself that I care more about my friends and my pets and reading and listening to music and eating nice meals than I do about some old shirt. I am not my stuff, and my stuff is not my personality. I'm talking myself through this awkward, time-consuming process of releasing myself from my emotional attachment to mere material possessions. There will always be plenty more in my life and Future Me will be just fine if I let this go today. I am not losing anything and I am not missing out - I am using my imagination and working to make a more inspiring space. I am focusing on all the things in my life that are more important than a bunch of old stuff.
Not everyone is going to get much use out of verbal, out-loud self-talk. Some of us are more suited to journaling, which is really self-talk on the printed page. The process of writing in longhand seems to do something positive in the mind. We talk our way or write our way to a new way of thinking, convincing ourselves as we go. Some of us, the rare few, will simply be able to sit back with an epiphany, a new realization that everything is different from here on out. Now that I've seen a different way of seeing, I can never fall back to sleep and start seeing things the old way any more. I've taught myself how to change, and I've changed.
I've been working with chronic disorganization, squalor, and hoarding for over 20 years. I'm also a marathon runner who was diagnosed with fibromyalgia and thyroid disease 17 years ago.