Overspending — or when you surrender to those sneaky I probably don’t need this but… why not? urges — can quietly chip away at your purse, especially when money’s already tight. And with constant flash or end-of-year sales happening amid a shaky economy, it’s as good a time as any to be extra mindful about your spending.
Resisting the impulse to spontaneously splurge can seem like a punishment, but it doesn’t have to be. No one’s saying you can never partake in some impromptu retail therapy — in fact, doing so “can release a bunch of feel-good hormones like dopamine,” says Lindsay Bryan-Podvin, a certified financial therapist and author of The Financial Anxiety Solution. However, “if random shopping sprees are regularly impacting your ability to pay your bills or you’re using it as a coping mechanism,” Lindsay says, “that's when it becomes a problem.”
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Because impulse spending is by definition “unplanned and emotionally driven,” as Lindsay points out, it’s tempting to immediately cave to whatever you have your eyes on. That’s where these expert-approved hacks come in — to help and quiet those spur-of-the-moment urges.
1. Give it 24 hours — or better yet, until the end of the week.
When you’re bored, stressed or randomly inspired by a flash sale, something like a trendy phone accessory or vintage (yet overpriced) coffeemaker can suddenly become a “must-have.” According to Traci Williams, a clinical psychologist and certified financial therapist, impulse buying typically involves a split-second decision. “You see something you think you want, you immediately buy it, then you later realise maybe it wasn’t worth what you paid for or you didn’t actually want it,” she explains. That’s why every expert we spoke with recommends waiting at least 24 hours before going through with any purchase.
A similar strategy is making a running “wish list” of things you’re considering, whether it’s a new chic toaster to replace your ugly one, a retro guitar on Vinted or a £300 red light therapy mask. Then, at the end of the week (or during the next big sales event), review each item to see what still sparks that excitement and what you’ve already lost interest in.
With both approaches, the sense of urgency will often fade after you sleep on it or go about your day. “And that period of time is the difference between making an impulsive decision and an informed one,” Dr Williams says. And what does an informed purchase look like? Well….
2. Run through the TAPER acronym
According to Megan McCoy, assistant professor of personal financial planning at Kansas State University, the following list of questions can help you figure out if spending your hard-earned money on your latest whim is worth it:
- Timing: Have I been wanting this for a while, or is it a sudden and new desire?
- Affordability: Can I buy this without using my credit card or sacrificing essentials like bills, groceries, or debt repayments?
- Purpose: Is it replacing or upgrading something necessary (such as a broken appliance or worn-out shoes)?
- Emotional state: Am I buying out of boredom, sadness, or excitement — or because it genuinely enhances my life?
- Regret potential: Will I regret not getting this if I wait a day or a week?
“If, after a pause, you still want it, it’s more likely a genuine decision and not an impulse buy,” Dr McCoy says.
3. Unsubscribe from marketing emails
Daily texts and emails about 15% off sales, new arrivals or “You left something in your cart” reminders aren’t doing your bank account any favours. That’s why Dr Williams recommends hitting that unsubscribe button and purging your inbox of temptation in the first place.
You can also consider unfollowing certain influencers who promote convincing (but costly) hauls, Lindsay adds. Or, if you typically end up in a retail rabbit hole whenever you’re bored, distract yourself with a healthier (and more affordable) alternative, like going for a walk, watching your favourite TV show, or chatting with a friend on the phone.
4. Remove your debit or credit card details from saved payment methods
It’s easy to splurge when your credit card info and billing address are already saved — and all you have to do is click “confirm.” So the experts we spoke with recommend deleting these personal details from your favourite shopping sites and apps (or disabling auto-save on your device).
“You can also store any physical cards in a drawer,” Dr McCoy suggests. The idea is simple: By making the shopping process a little less convenient, “that forces you to think a couple of minutes before you buy,” Dr Williams explains. “You have to actually get up to your purse or wallet, so you’re less likely to impulsively spend.”
5. Adopt a cash-only policy
According to Dr Williams, there’s actually some research to support that using cash could help you shop more intentionally. That’s because, unlike a credit card that gives the illusion of having unlimited funds, you physically see the bills leaving your hands — a painful wake-up call to how much you’re really losing. That extra awareness, Dr Williams says, can curb the “out-of-sight, out-of-mind” mentality that often comes with contactless options.
Just to be clear, though, the goal isn’t to never treat yourself. Instead, think of pausing before you buy as a way to ensure your money’s going toward things that add long-term value — whether that’s building your savings for a rainy day, covering essentials without stress or investing in something you’ll actually enjoy (unlike those overpriced shoes you’ll wear once and forget about). Ultimately, the goal is to turn your overspending habits into a choice, experts say, not a wallet-draining reflex.
A version of this article originally appeared on SELF.
