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When you have ADHD, your brain has trouble managing a chemical called dopamine, a "reward" chemical, which helps you feel good. ADHD impulsivity makes it especially challenging to resist quick mood boosters - like buying something on impulse. It's like your brain is saying, "I want to feel better, and I want it now!”
Unfortunately, the impact of impulse buying on your finances and long-term goals adds to the high ADHD tax we already pay. But how do you stop impulsive behaviors without feeling deprived of your dopamine hit?
In this post, I'll share share strategies that have been beneficial in my own journey to control those 'I need to buy something now' urges.
🛍️ Why impulse buying feels so rewarding with ADHD
Impulse buying is often tied to how our brains crave rewards and feeling good. Because our brains don't regulate dopamine neurotransmitters as well, we often feel a lack of motivation, and even when we accomplish something, we may not feel the warm, fuzzy feelings that usually come from a job well done. Not to mention, ADHD often feels uncomfortable, and anything I can do to escape my discomfort, I will.
- Dopamine Boost: Buying something can be an excellent way to get a hit of dopamine when living with ADHD, and with today's technology, it is so easy to do.
- Instant Gratification: When we are already fatigued from all of the day's decisions, resisting the impulse to buy something can be much harder than giving in.
- Mentally Overwhelmed: The ADHD brain can feel overloaded very easily, and it can be easier to just purchase something than to even look in the cabinet to see if that item is needed - better do it while I am thinking about it anyway, or I may forget.
While the tendency to impulse buy exists, it can be overcome. Here's how I've learned to redirect impulse spending into more mindful choices.
🛑How to stop ADHD impulse buying
1. Recognize your triggers (and set up blocks to stop them)
What triggers impulsivity in ADHD? It’s different for everyone. For me, impulse buying often strikes when I'm feeling stressed, bored, or overly excited. Recognizing these moments can be incredibly helpful. Some practical steps that work for me include:
- Opt Out of Temptation: I send "STOP" messages to companies that text me discounts and unsubscribe from emails that encourage spending. Cutting out these prompts reduces my shopping impulses because I am eliminating the opportunity for a message or email to hit when my emotions are already primed for this.
- Know Emotional Triggers: Shopping often feels like a quick fix for avoiding whatever uncomfortable situation or feeling I am experiencing, so I try to pause and ask myself if I'm buying something to fulfill an emotional need or to avoid an emotion. This helps me think more intentionally about my spending.
📝 Tip: Write down your triggers in a note-taking app or journal. Awareness makes it easier to pause before you act.
2. Set up a visual budget (think of it as a boundary, not a limitation)
Budgets are often seen as limiting, but I've come to view mine as a boundary that helps me make better decisions. This shift in mindset made budgeting a lot more freeing and less like a restriction.
- Visualize It: I use a color-coded app that keeps my budget visible and reminds me of what's available to spend. That way my budget is always front of mind.
- Define the Boundaries: Instead of limiting my spending, a budget creates a clear boundary, which feels empowering and gives me the freedom to enjoy my money within set limits.
📌 Pro Tip: Check out this workshop for How to Budget with ADHD for more ideas on making budgets feel empowering rather than restrictive.
3. Use the 24-Hour Rule (Or Longer!) for Online Purchases
One trick I've adopted is leaving items in my Amazon cart instead of buying them immediately. This lets me "mentally process" my choices. Sometimes I end up deleting items because I realize they're not that important. If I can forget about it after 24 hours, then I probably don't need it! Here’s how:
- Add to Cart: I add the item to my cart, then purposefully leave the app. This break lets me think about whether it’s something I really want. The default mode network of my brain - the brain region that’s active when we’re not focused on a specific task - will do this for me while I go about my life. Leaving my cart “open” leaves room for my brain to process it in the background.
- Let Time Work Its Magic: If an item sits in my cart for a day or two without a second thought, I take it as a sign that I don’t actually need it.
💡 Tip: This approach isn’t limited to 24 hours; let things sit as long as you need to be sure it is a necessary expense for you. And when you forget it’s there, that’s usually a good sign it’s not essential—at least not right now!
4. Return Unnecessary Purchases (And Make a Big Deal About It!)
Even with the best strategies, impulse buys sometimes sneak through. I've learned to return things when I realize they weren't necessary. It is the most annoying thing in the world, which means I am less likely to have to do the annoying thing in the future. Here’s what I do:
- Return It with Purpose: I remind myself that returning an item is a conscious decision to avoid wasteful spending and unnecessary clutter (both in my physical space and my brain).
- Reinforce the Experience: Every return helps my brain understand that buying impulsively doesn't bring long-term satisfaction, which makes future impulse buys less tempting.
📌 Quick Reminder: Returning items doesn't just save money; it reinforces the habit of thinking critically about purchases (all data is helpful data).
5. Set Aside “Fun Money” with No Strings Attached
My husband and I have a line in our budget dedicated to "fun money." This is our guilt-free spending allowance, which we can use on anything without needing permission. It allows us to indulge a bit while staying on track.
- Feel in Control: Having a pre-set “fun money” limit lets us enjoy small treats or special purchases without guilt and helps us have more success in sticking to the boundaries in other areas of our budget.
- Make Room for Goals: Sometimes, we save up our fun money to go toward bigger goals, like holiday décor or larger items we're excited about. It's a great way to feel in control and allows us to say "yes" to impulse buys within a boundary.
🛒 Related Reading: 5 Tech Tips to Reduce Online Impulse Shopping.
6. Redirect the impulse to spend to make progress on bigger goals
When I feel the urge to shop impulsively, I've found it helpful to dream about my larger goals. Browsing on Zillow and looking at dream homes redirects my energy without immediate spending opportunities. It's a way to indulge in dreaming, realign with my financial goals, and get inspired by the future.
- Refocus on Big Dreams: Browsing for dream items (that I can't buy right away) satisfies my urge to "shop" and motivates me.
- Realign with Goals: This practice brings me back to my bigger priorities, making smaller impulse buys feel less important in comparison.
📝 Pro Tip: Find something aspirational to explore—home listings, future travel plans, or a long-term project.
7. Get Support and Accountability (It Really Helps!)
Sharing my urges with someone close, like my husband, has been surprisingly effective. I'll often tell him, "I just want to spend some money right now!" Most of the time, he feels the same way, and we laugh about it, then decide that if we can't afford for both of us to spend, neither of us will!
- Be Open About It: Letting someone in on your urge to splurge can help you both feel more in control.
- Use Accountability: Having a supportive person around keeps you grounded and motivated to stay on track.
🔑 Try This: Consider connecting with an ADHD coach. They can help you build routines and habits to manage impulsivity, making financial self-control easier over time. Having someone who understands ADHD impulse control challenges can make a huge difference.
Small steps lead to big change
While ADHD impulsivity might make spending feel irresistible at times, these strategies can help you build stronger financial habits. Managing impulse buying with ADHD is all about creating mindful habits and routines. By understanding your triggers, setting boundaries, and redirecting your energy toward bigger goals, you can take charge of your spending one step at a time.
👉 Take Action Now: Start with one of the strategies above and see how it feels. Small actions can build up to major shifts in how you spend and save!
