Break the Habit: Regain Control Over Your Spending

We all do it! You could be having a very stressful day and, boom, here comes the notification that you just spent money. Spending money can be stressful on its own. As a therapist, I always ask a person how fast the decision was to purchase something.

“Were you sad when you bought that?”
“How stressed were you?”

Those are some simple questions you can ask yourself. But keep reading, I’m going to share one simple tool that may help you forever.

Impulsive spending always feels good in the moment, but once you press that button, guilt, anxiety, or even shame can creep in. Have you ever asked yourself, “Why can’t I stop buying things I don’t need?” I promise, you’re not alone.

One thing I always emphasize is this: Overspending is rarely about the money. It’s about the emotions you feel before and after.

Before We Get to the Tool, Let’s Explore Why We Overspend:

1. Lack of Awareness
   Spending becomes an unconscious decision, especially when it’s tied to emotional triggers.

2. Avoidance
   We’re often taught to distract ourselves instead of facing the root of the problem. Your brain may believe that spending will help soothe sadness, stress, or even depression.

3. Emotional Comfort
   Impulsive shopping can give us a dopamine boost, a quick “feel-good” hit when we’re feeling low.

4. Learned Patterns
   Did your caregivers model healthy money behaviors? Many of us grew up without financial education or saw unhealthy spending habits as the norm.

🧠 The Tool: The 72-Hour Pause

Next time you feel the urge to buy something impulsively, try this:

Take a picture or screenshot of the item you want to buy.
Then, set a timer for 72 hours.
Once the timer ends, ask yourself:
Do I still want or need this?

I tell my clients all the time: after 72 hours, most people feel grateful they didn’t buy it.

This simple pause creates space between your emotions and your actions, exactly where your power lives.