Rumination is a common cognitive pattern that feeds on negative thoughts and worries. Noom, a behavior change wellness company, says, "Rumination is thinking repetitively about causes, processes, and consequences of something that’s happening or happened...It's focusing on the problem over and over again instead of looking for solutions."

To improve your mental well-being and ability to move forward, shift from ruminating to focusing on solutions. Help is here.

6 Self-Help Strategies to Stop Ruminations

1. Mindfulness and Self-Awareness: Practice mindfulness to help develop awareness when you're ruminating. Pay attention to your thought patterns and notice when you're stuck in negative loops. Self-awareness is the first step in breaking this cycle.

2. Problem-Solving Techniques: Once you notice you're ruminating, shift your thinking towards problem-solving. Instead of dwelling on the causes or consequences of a problem, focus on finding solutions.

3. Positive Visualization: Visualize the desired outcome rather than getting stuck in the negative aspects. Imagine what a successful resolution looks like and how it would feel. This positive visualization can stop the negative thought loop and motivate you to take action.

4. Time-Limited Reflection: Give yourself a specific amount of time to reflect on the causes and consequences, but set a timer. Once the time is up, switch your focus to solutions. This technique helps prevent excessive rumination.

5. Action-Oriented Approach: Take small, actionable steps toward solving the problem. No matter how tiny, each action will build momentum and confidence.

6. Growth Mindset: Consider what you can learn from the situation. Challenges and setbacks provide helpful insights that can be used in the future.

“To improve your mental well-being and ability to move forward, shift from ruminating to focusing on solutions.”

— Linda Samuels, CPO-CD®, CVOP™

5 Ways Virtual Professional Organizers Can Help

What if you want additional assistance to break your rumination cycle? Virtual professional organizers can provide valuable help, especially when you're overwhelmed or stuck in those negative loops. Here are five ways organizers can help:

1. Objective Perspective: A professional organizer can offer an unbiased viewpoint and help you view things differently. 

2. Expertise: Professional organizers are skilled in organizational strategies, problem-solving, and collaborating. With additional support, you will move forward with less stress and more ease.

3. Accountability: Having an accountability buddy is an effective strategy for making progress. A virtual professional organizer can help you set goals, track progress, and encourage positive actions.

4. Customized Solutions: Organizers provide personalized strategies to address your specific challenges and to help create a more organized and positive environment.

5. Flexibility: With virtual professional organizers, you can access their services from anywhere, making it convenient and flexible to fit into your schedule and location.

I encourage you to find a virtual professional organizer who can help with your goals and needs and who you feel comfortable working with. They can be a valuable partner in your journey for less ruminating and more solving.

How can I help? Contact me, Linda, at 914-271-5673, linda@ohsoorganized.com, or click here.

This time of year in the northeast, the daily changes outside are visible. Aside from the temperatures dropping, which means it’s now scarf and glove weather, the landscape transforms too. Each day I notice more leaves turning yellow, orange, red, or brown. Some have already dropped to the ground. In another few months, a starker landscape will be here. But for now, color dots my view and nudges me to embrace change and lean towards what’s possible.

What makes you take action? There is a pattern I’ll call Thought-Motivation-Action Cycle (TMA), which I’ve observed and experienced. Thought, followed by motivation, turns into action. The undercurrent for this change cycle is a belief that what you want to accomplish is possible.

Thought

The thought is an idea, rumination, or possibility. This can percolate in your mind for a long time without gaining traction. It’s a place many of us get stuck. Then, something will happen, providing motivation to turn that thought into action.

Motivation

Motivation can be internally driven by your response to a significant life event, having enough information, or having the time and focus for activation.  External motivation can happen through accountability to someone, partnering, or having a deadline. Think of motivation like a match pressing the striker and igniting. That tiny spark changes everything.

Action

The flame encourages a small action step, then another, and another. It feels tremendous to be doing and not just thinking about doing. Each action encourages more progress and forward movement.

“The undercurrent for this change cycle is a belief that what you want to accomplish is possible.”

— Linda Samuels, CPO-CD®, CVOP™

When clients initially contact me, they often mention they’ve been thinking about getting organized or asking for help for ages. I ask what prompted their call, which helps me gain insight into their motivation. With those two parts of the TMA cycle clarified, we focus on specific actions and make progress towards their goals.

Have you experienced the TMA cycle? What have you observed? As the season cues you for change, what feels possible? I’d love to hear your thoughts and invite you to join the conversation.