Declutter for CHANGE

If you think colouring is just for kids, Tammie Polk is here to prove you wrong.

Tammie is a powerhouse author of over 200 books who has used the creative act of colouring to heal her mind, build a legacy, and even pay the bills. In this episode, we explore the COOKIE method, a six step system designed to help you declutter your mental space, silence your inner critic, and find a sanity saver in the middle of a busy life.

We dive into Tammie’s incredible journey of hitting a massive publishing goal while navigating a health crisis, and how she used audiobooks and colouring to reclaim her power. Whether you’re looking for a way to slow down or a new path to entrepreneurship, this conversation is about unleashing your inner kid to transform your adult reality.

Inside This Episode

• The COOKIE System: A breakdown of the 6 step acronym for conquering fear and imagining your next.

• Colouring as a Sanity Saver: How slowing down with a physical creative outlet can prevent burnout and save your professional career.

• Legacy Building: Moving from strong to powerful by teaching your children replicable skills in creativity and business.

• The 7 Classic Excuses: Tammie tackles the "I’m broke" and "I don't have time" myths head on.

• Addition by Subtraction: Why clearing out the noise of naysayers is the only way to see what is truly possible.

The COOKIE System Breakdown

C – Conquer your fears: Addressing the fear of success, failure, and the unknown.

O – Open yourself up: Being willing to learn new and different ways of doing things.

O – Organize: Getting your thoughts, plans, and physical space in order.

K – Kill the noise: Silencing naysayers and negative self talk.

I – Imagine your next: Visualizing your future without the weight of the past.

E – Eliminate excuses: Letting go of the shoulds and can'ts holding you back.

The 4 Pillar Tiny Shifts

MIND: Shift the belief that play is for kids. The adult colouring market is a billion dollar industry for a reason. Your mind needs the break from reality to function at its peak.

BODY: Practice the Stillness Shift. Colouring forces you to sit still and focus on fine motor movements, which regulates your nervous system and provides a much needed physical reset.

SOUL: Reconnect with your Inner Little Kid. Reclaim the hobby or creative spark you let go of when you had to become a grown up.

HOME: Create a Judgment Free Sanctuary. Designate a physical space in your home where your family can colour or create together with zero judgment, mocking, or electronics.

MORE INFO:⁠⁠⁠⁠⁠ ⁠⁠https://www.declutterforchange.com/links/⁠⁠

CONNECT WITH TAMMIE:

Facebook.com/Taicea

Instagram.com/dynamicallydifferentasc

http://professionallysassy.me

Link for the FREE coloring book classes:

http://professionallysassy.me/new-products/cfc2026

Have you ever wondered why you can have the perfect plan, the right motivation, and all the tools to succeed, but you still find yourself spinning your wheels? In this episode, Heather Clark sits down with author and coach Kam Knight to uncover the biological "brick wall" known as internal resistance.

Kam breaks down the fascinating science of the brain, explaining that the part of us that creates "wants" is completely separate from the part that allows us to take action. If you’ve been blaming a lack of discipline for your stagnation, this episode will change your perspective. We discuss how to stop the cycle of burnout by managing your "wanting mechanism" and how to silence the old programming that keeps you stuck in an uncomfortable comfort zone.

Inside This Episode

• The Wanting Mechanism: Why your brain creates more desires in a week than you can achieve in a lifetime, and how that leads to chronic burnout.

• The Resistance Panel: Understanding the "Board of Directors" in your brain that evaluates every decision and why it often hits the brakes even when you want to move forward.

• Alignment vs. Arousal: How to tell the difference between a brain-triggered "want" and a body-led "truth."

• The Skill of No: Why saying "no" to nine things for every one "yes" is the essential modern survival skill for high-achievers.

• Old Programming: Why your brain is still worried about the judgments of people from your past and how those memories are used to reinforce your current walls.

The 4 Pillar Tiny Shifts

MIND: Use Self Talk statement "prompts." Create simple, present-tense statements like "I am a calm, confident communicator" to reprogram your unconscious mind to align with your goals.

BODY: Build tiny routines. Success isn't one big leap; it's the small things you show up for daily. Turn your needle-moving activities into automated habits so you don't have to "think" your way into doing them.

SOUL: Practice Generosity. Shifting from a self-centered focus to a spirit of giving creates a universal loop that brings more success and fulfillment back to you.

HOME: Remove Stimuli. Clean out your environment by removing triggers that hijack your focus, this includes everything from the TV and junk food to unsupportive relationships that pull you away from your singular focus.

MORE INFO:⁠⁠⁠⁠⁠ ⁠⁠https://www.declutterforchange.com/links/⁠⁠

CONNECT WITH KAM:

https://instagram.com/ikamknight

https://facebook.com/ikamknight

https://youtube.com/@ikamknight

https://linkedin.com/in/ikamknight/

https://tiktok.com/@ikamknight

Mentioned in the Show:

Prompt Engineering for Your Mind

Build Skills and Habits in Your Sleep

End Procrastination & Sabotage

In this episode, Heather Clark is joined by coach, writer, and bridge-builder Rebecca Thomas. From a surprising start as an Airbnb host to guiding women through midlife unravelings, Rebecca shares why true power isn't about being strong enough to survive, it’s about being grounded enough to thrive.

The conversation dives deep into the invisible agreements we make with society, our families, and our partners. Rebecca explains how to distinguish between a boundary and a wall, and why addition by subtraction is the ultimate tool for clearing the mental and emotional clutter that keeps us from trusting our own instincts.

Inside This Episode

• The Power Shift: Why strong is just surviving, but true power comes from getting out of your own way and embodying your truth.

• The Midlife Unraveling: Recognizing the moment you realize you didn't actually consent to the roles and identities you've been playing.

• Reclamation vs Rebellion: How to take your life back on your own terms instead of just pushing against everyone else’s expectations.

• The Boundary Cast: A breakdown of how boundaries protect you while you're healing, and how to make sure they don't turn into permanent walls that cause your self-expression to atrophy.

• Centering from Self: Shifting the narrative from boundaries being self-centered to being an act of love for yourself and those around you.

The 4 Pillar Tiny Shifts

MIND: Practice Addition by Subtraction. Notice your thoughts without judging them or seeking outside opinions. When a choice arises, simply ask: "Am I choosing this out of love or fear?"

BODY: Build awareness by noticing where you are bracing. Your physical tension is a direct map of where your boundaries are being crossed or where you’re managing someone else’s energy.

SOUL: Reframe your focus. Stop trying to conform to the world; start centering from self. Align your daily actions with your core identity and values rather than outside obligations.

HOME: Create a sanctuary. Carve out a physical space in your home that allows your mind to settle and your body to breathe, giving you the clarity needed to meet yourself every day.

MORE INFO:⁠⁠⁠⁠ ⁠⁠https://www.declutterforchange.com/links/⁠

CONNECT WITH REBECCA:

Substack: https://substack.com/@marieofvenus?

LinkedIn: https://www.linkedin.com/in/marieofvenus/

Instagram: https://www.instagram.com/marieofvenus/

For listeners who want a place to continue noticing patterns and testing orientation in real time, I’ve created Mira, a self-led reflection companion. It’s not coaching and it doesn’t give advice. It’s simply a space to think, notice, and hear yourself more clearly. There’s a free 14-day access window if you’re curious: https://mira.appy.ai/

You aren't stuck because you don't know what’s wrong; you're stuck because the version of you that built your success is no longer sustainable.

In this episode, we’re talking about the deep, core exhaustion that comes from outgrowing your old identity.

If you look successful on the outside but feel incredibly heavy on the inside, it’s time to stop over-functioning to keep everyone else comfortable.

We're diving into why your "reliable" armor is now a cage and how to move toward relief instead of just looking for an escape.

• The Outgrown Identity: Why the person you needed to be five years ago is now costing you your peace and clarity.

• The Performance Contract: Validating the "capable" version of you that got you here, while recognizing it's no longer the right fit.

• Core Exhaustion: Why sleep won't fix the tiredness that comes from living out of alignment and ignoring your body’s cycles.

• Subtraction over Reinvention: Why letting go of over-responsibility and "doing" isn't quitting, it’s an act of maturity.

✨ The 4-Pillar Shifts for This Week ✨

• MIND: Ask yourself: "What role am I playing that I no longer want to audition for?"

• BODY: Stop pushing through the "do, do, do." If your body says it needs two days for a one-day task, listen to it.

• SOUL: Give yourself permission to outgrow the version of you that made everything work.

• HOME: Delegate one task or release one expectation you've been carrying just to keep the status quo.

MORE INFO:⁠⁠⁠ ⁠⁠https://www.declutterforchange.com/links/⁠

In this episode of Declutter for Change, Heather Clark strips away the "staged performance" of authenticity often seen on social media to define what it actually means to be real. True authenticity isn't a curated aesthetic or recording your "ugly cry" for likes; it is the grit required to live according to your own values rather than the expectations of parents, partners, or society.

For high-achieving women, the disconnect from self often starts as a survival tactic. You are rewarded for "having it all together," so you maintain the act to keep your status until you hit burnout. You trade your truth for a sense of belonging, choosing to fit in rather than cause disruption.

Your body often recognizes the lie before your brain does. Signs you are out of alignment include:

• Exhaustion: Draining your battery just to get through basic social interactions.

• Resentment: Feeling bitter because you said "yes" when you meant "fuck no".

• Physical Cues: Experiencing a tight chest, shallow breathing, or a constant knot in your stomach.

Healing happens when you stop performing and realize you are allowed to just stop the act. Authenticity means being in the moment, absorbing your feelings, and asking if your life reflects what you actually believe. By choosing to live for yourself instead of managing others' comfort, you find the people who truly adore you for who you are.

MORE INFO:⁠⁠ ⁠⁠https://www.declutterforchange.com/links/⁠

Most people think decluttering is about getting rid of things.

But if that were true, you would feel lighter by now.

In this episode of Declutter for Change, Heather breaks down why decluttering goes far beyond your physical space and into the invisible clutter you are carrying in your mind, body, and soul.

Using her core MIND | BODY | SOUL | HOME framework, Heather walks through how clutter shows up in both visible and invisible ways. From mental overload and decision fatigue, to stored emotions in the body, to resentment and obligation living in the soul, to the physical chaos that finally gets your attention at home.

This episode is an honest conversation about why overwhelm keeps returning even when your house looks fine, and how ignored internal clutter eventually manifests as physical exhaustion, emotional shutdown, and environmental chaos.

Decluttering is not a cleaning project.

It is a whole life recalibration.

https://www.declutterforchange.com/links/

Are you constantly feeling overwhelmed and behind schedule? It's time to uncover the hidden time-wasters that are sabotaging your productivity.

By understanding how you spend your time, you can identify areas for improvement, optimize your schedule, and achieve your goals.

DOWNLOAD: Time Tracker Audit PDF

JOIN: ⁠⁠⁠⁠⁠Letting Go Lab

https://www.lettinggolab.com/strategic-decluttering

Today we focus on the power of the 15-20 minute declutter boost. Heather acknowledges that listeners may be short on time but still want to make progress on decluttering their homes.

The episode provides a downloadable checklist (link below). Heather also reminds listeners of her taking a break from new episodes until the week of August 19th, 2024.

Specific areas and items are explored that can be tackled in short bursts:

1. ​The Kitchen
2. ​The Bathroom
3. ​The Living Room
4. ​The Bedroom
5. ​The Home Office

Set a timer for 15-20 minutes to stay focused and avoid feeling overwhelmed or distracted.

MORE INFO:⁠ ⁠⁠https://www.declutterforchange.com/links/⁠

We all crave connection and information, but the constant barrage of breaking news and negativity on social media can be a recipe for stress and anxiety. But what if you could transform your online experience into a source of positive energy and motivation?

Heather dives deep into the concept of curating your newsfeed. Learn how to identify and remove negativity, from unfollowing toxic accounts to utilizing mute buttons. Discover the power of following inspiring figures and communities that align with your passions. We'll even explore the mood-boosting benefits of laughter and nostalgia, and how to incorporate them into your online space.

The episode also acknowledges the importance of staying informed. We'll discuss strategies for consuming news mindfully, such as focusing on local news and using reputable sources. We'll even touch on basic emergency preparedness, ensuring you have a plan in place without feeling overwhelmed.

Take control of your online experience and create a space that supports your well-being and fuels your success.

From my desk to yours,

Heather

SHOW NOTES: ⁠⁠⁠⁠⁠⁠https://www.declutterforchange.com/declutter-your-newsfeed/

MORE INFO:⁠ ⁠⁠https://www.declutterforchange.com/links/⁠

Today’s episode is a special one, I was invited to be a guest on “Riffin About Life” with Brian R. King. This has been my first guest appearance in 2024 and let me tell you something……it’s great to be back! 

I’m dedicating this week’s podcast episodes to Brian’s and my conversation (not edited on my end) so you can hear the full ADHD way of how our Riffin’ went.

If you’re neurotypical, you might find this episode a bit much as we do go all over the place and back again in the typical ADHD fashion. haha

Before I play it for you, I want to introduce you to Brian;

“Brian has a Master's Degree in Social Work and is the father of three boys with Autism and ADHD. After receiving the same diagnosis himself, he went on to write 5 books and become a recognized specialist in the field. With a unique approach to helping parents, and educators connect with their children who live with these unique challenges, Brian's captivating, interactive presentations, and programs continue to change lives around the world. His message of self-compassion, resilience, and the importance of working together is one we all need to hear.”

I’ll put ways to get in touch with Brian and all the relevant links in the description below as well as in the

SHOW NOTES: DeclutterForCHANGE.com/generational-traumas

MORE INFO:⁠ ⁠⁠https://www.declutterforchange.com/links/⁠

Brian R. King:

Brian’s YouTube Channel

Brian’s Facebook

Brian’s Website: BrianCanHelp.com