Hello fellow ADHDers and Big Spenders!
Ever feel like your wallet has a mind of its own? One minute you’re browsing, the next—boom! – three random purchases in your basket. You’re not alone.
This post comes out of our recent Healthier Habits peer support workshop, open to grads of our core course. We gathered to share stories and swap strategies on handling impulsive spending—ADHD style.
It’s Not Just You
We kicked off by sharing our stories—the late-night online binges, the charity shop hauls, the “limited time only” webinar splurges (guilty!).
Our triggers?
Stress, boredom, dopamine cravings, that end-of-day slump… you name it.
The big takeaway? These spending spirals aren’t personal failures—they’re part of how our ADHD brains often operate. And naming them out loud? Highly validating.
What Sets Us Off?
We got curious about our triggers:
- Times of day: Evenings, paydays, post-work “treat yourself” moments.
- Emotions: Anxiety, restlessness, even excitement.
- Places: Shops (online or IRL), targeted ads, “helpful” marketing emails.
Just noticing these patterns can be a game-changer.
Realistic, ADHD-Friendly Strategies
Here’s a taste of the strategies we brainstormed—by ADHDers, for ADHDers:
Out of Sight, Out of Mind
- Unsubscribe from promo emails.
- Delete shopping apps (even temporarily!).
- Try browser extensions that delay purchases.
Wait 24 Hours (or More!)
- Leave items in your cart overnight.
- Set a “check back tomorrow” reminder.
- Make a deal with someone: for big buys, you must visit a specific place (away from your home) before deciding.
Visual Cues & Reminders
- Notes on your bank card or laptop.
- A visual spending tracker on your fridge or phone.
Body Doubling for Finances
- Invite a friend (in-person or online) to sit with you while doing money tasks.
Apps & Systems
- Budgeting apps or shiny notebooks—whatever works.
- The key? Set a ritual to check in regularly.
Hyperfocus for Good
- Channel that super-focus into researching big purchases before they’re urgent.
Non-Spending Rewards
- Celebrate no-spend days with treats like a book on the sofa or a walk in nature.
Managing Shiny Object Syndrome
- Get that “new thing” thrill elsewhere—call a friend, rearrange your space, try a new podcast.
Habit-Stacking
- “One in, one out” can help you pause before you buy.
Forgiveness
- Slip-ups happen. Let’s ditch the shame spiral and reflect instead.
Small Steps, Big Wins
We wrapped with everyone picking one small step to try this week—maybe it’s a sticky note reminder or deleting that one tempting app.
What’s your go-to strategy for taming your spend-spree brain?
Why not let us know, or share at our next session?
A small ‘impulsive spend’ you won’t regret.
Healthier Habits Online Peer Support Group, Thurs 29th May, 7-8pm. Book here.
In solidarity,
Carol
Healthier Habits Peer Group Facilitator
