OK, we need to discuss something that most likely happened to you this week. Perhaps you were scrolling through TikTok at midnight, exhausted after a rubbish day at work, and there it was. That jumper. The one that everyone’s been raving about. Next thing you know, you’ve bought it. Along with three other things you definitely weren’t planning on getting.
Or maybe it was worse. Perhaps you disagreed with your partner, and the next thing you know, you’re browsing online stores. Or you’d spent all day at work worrying that a deadline would be missed and ended up in town with four bags full of stuff you can’t really afford. Been there? Yeah, most of us have.
Here’s the mental bit. The average person in Britain makes 42 impulse purchases every single year, spending nearly £950. And that doesn’t even cover the days we stick to our shopping list. It’s the random stuff, the things we buy on a whim. It’s worse for people aged 25 to 34. They’re splashing out more than £131 a month on things they never intended to buy.
But this is not to guilt you into spending less. Everyone does it. The real question is why it keeps happening and what we can do about it.
What Makes Us Buy Stuff We Don’t Need
So what is really happening here in your mind when you simply press that buy button? And there’s a scientific reason for it, but it isn’t all about being weak-willed or rubbish with money.
When you purchase something new, your brain is awash in dopamine. It’s the same chemical that makes you feel good when eating chocolate or receiving a text from someone you fancy.
Shopping gives you instant joy, and your brain absolutely loves that feeling. The catch is, it doesn’t stick. You feel absolutely wonderful when the package arrives, but only a few days later, you’re looking at that new shirt thinking, ‘Why on earth did I buy this?’
And some 70% of people say their emotions play a role in what they choose to buy. Stressed? Let’s go shopping. Bored? Time to browse online. Feeling a bit rubbish? A little treat might perhaps make it better. And sometimes it does, for approximately five minutes. Then you look at your bank account and feel that much worse.
Nearly 40% of people who spend money based on their emotions end up in debt because of it. That’s not a small number. We’re not talking about the occasional fiver on a coffee. We’re talking about proper money trouble that can take years to sort out.
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How Shops Get You to Spend More
This might sound a bit paranoid, but shops are genuinely designed to make you part with your cash. They’ve done the research, they know the tricks, and they’re using them on you every single day.
In actual shops, they put the essentials at the back, so you have to walk past everything else to get your milk. Those magazines and sweets at the till? They’re banking on you making one more purchase while you’re waiting in the queue. Even the music and lighting are chosen to put you in a spending mood.
Online shopping is even sneakier. One-click buying means there’s nothing between wanting something and owning it. No time to think, no moment to reconsider.
Buy Now, Pay Later services make everything seem affordable, even when it isn’t. Research shows these services increase impulse purchases by 13%. Those suggestions that say “customers also bought” are there because they work. They know what you’re likely to want based on what everyone else bought.
Social media is a whole other beast. In Britain, TikTok and Instagram prompt about £71 billion in impulse buys each year. That’s not a typo. More than half of people say social media has motivated them to make a purchase that they had not intended. Among younger people, it’s even higher. Some 35% of 16- to 24-year-olds say they are often influenced by what they see online.
This whole “TikTok made me buy it” situation is not simply a humorous fad. It’s real. Products are appearing in their feeds and being raved about by influencers, so they’re buying them with little afterthought. The ability to purchase directly through these apps increasingly means you can do all your shopping without ever leaving the platform, which makes it even easier.
When ADHD Makes Everything Harder
For people with ADHD, managing impulsive spending is a completely different game. It’s not about being reckless or lazy. It’s just how your brain is wired.
Impulsivity is quite literally one of the hallmark features of ADHD. Studies have shown that adults with the condition are up to five times as likely as their peers to experience financial difficulties, especially during stressful periods or when they feel bored or overwhelmed emotionally. The ADHD brain hungers for the things that feel good right now.
It’s hard to think about next month or next year when your brain is always seeking that immediate reward. There’s also time blindness. It’s when you can’t actually tell how much time has gone by or how long things will still take.
These factors make it nearly impossible to save for future goals; the distant future does not feel real. What feels real is that thing you’re craving right now.
Studies have found that the combination of spontaneous purchases and all the extra fees from late payments and overdrafts costs adults with ADHD about £1,600 per person every year.
Some people call this the “ADHD tax” on just trying to get through life. People with ADHD are nearly three times more likely to miss bill payments. Almost half say it happens sometimes or often, compared to less than a fifth of people without ADHD.
Actually Stopping Yourself From Buying Everything
Right, enough about the problem. Let’s talk about what you can actually do. These strategies work whether you’re dealing with ADHD or just want to get your spending under control.
Wait Before You Buy
This is probably the best trick there is. When you see something you want, wait. At least an hour, ideally 24 hours, before buying it. For bigger purchases, wait even longer.
Here’s how you make it work. Shopping online? Add stuff to your basket but don’t check out. Set a reminder on your phone for tomorrow. Still want it then? Maybe buy it. In an actual shop? Take a photo of the thing and leave. Come back the next day if you still want it.
You’d be shocked how often that desperate need to own something completely vanishes by the next day. The excitement fades, and you realise you already have three black jumpers and don’t need another one.
Make a Budget That You’ll Actually Use
Budgets sound boring. They sound like no fun ever again. But here’s the thing. A budget isn’t about never spending money. It’s about knowing where your money goes and making proper choices about it.
Start with your income. Subtract all the stuff you have to pay for, like rent, bills, food, and transport. Whatever’s left over, split it between savings and “fun money.” Yes, actually budget for treats and nice things. If you don’t, you’ll feel deprived and blow the whole thing.
The key is sticking to it. If you’ve got £50 for fun spending this month and you’ve spent it, you stop. No borrowing from next month. No sticking it on a credit card. It’s gone, so you wait.
Get Rid of Temptation
Seriously, just remove the temptation. Delete your card details from every website. Make it so you have to physically get your card and type in all the numbers every single time. That extra effort gives you time to think.
Unsubscribe from every promotional email. All of them. You don’t need to know about sales. If you need something, you’ll go looking for it. Delete shopping apps from your phone, or at least move them off your home screen where you can see them.
Be more careful about who you follow on social media. If certain accounts always make you want to buy things, unfollow them. Your bank balance will thank you. Your mental health probably will too.
Use Actual Cash
There’s something different about handing over actual money. You feel it leaving your possession in a way you don’t when you tap a card or click a button. Try using cash for anything that’s not essential. Get your fun money out at the start of the week or month in actual notes. Once it’s gone, it’s gone.
This works really well if you’re trying to figure out how to stop impulse spending ADHD style because it creates a concrete limit that’s visible and real, not just a number on a screen somewhere.
Ask Yourself Why You Want It
Before you buy anything, pause and ask yourself a few questions. Do I really need this, or do I just want it right this moment? Will I actually use this next week? Can I afford it without screwing up my bills or savings? Do I want to buy this because I’m emotional about something?
Here’s a good one. How many hours did I slave away to afford this? If that £60 dress represents six hours of work, is it worth it? Occasionally, the correct answer will be “yes”, and that’s OK. Yet you will find the answer very often is no.
Figure Out What Triggers You
Pay attention to when you shop impulsively. Keep notes on your phone for a couple of weeks. You might start seeing patterns. Maybe you shop when you’re stressed after work. Maybe you buy stuff when you’re bored on Sunday evenings. Maybe you spend more after arguments or when you’re tired or hungry.
Once you know what triggers you, you can plan alternatives. Stressed? Go for a walk or ring a mate instead of browsing shops. Bored? Pick up a book or do something that doesn’t cost money. Tired? Maybe it’s bedtime, not shopping time.
Try Not Spending for a While
This sounds extreme, but give it a go for a week or even a month. Only spend on essentials like food, bills, and transport. Everything else is off limits.
A no-spend challenge does two things. First, it breaks the habit of constantly buying stuff. Second, it shows you that you can actually survive without new things all the time. You’ll probably rediscover stuff you already own and forgot about. You might even realise how much you don’t need.
After the challenge ends, your relationship with spending will probably have shifted. Those impulse purchases won’t seem quite so urgent anymore.
Make Shopping More Difficult
Remember when online shopping actually required effort? Make it that way again. Log out of every account after you use it. Don’t save your payment information anywhere. If there are browser extensions that slow down checkout, use them.
For in-person shopping, leave your cards at home when you’re just browsing. Only bring the exact amount of cash you’ve budgeted for that trip. You literally cannot buy what you cannot pay for.
Find Other Ways to Feel Good
Shopping often fills a need that has nothing to do with needing stuff. You might be looking for entertainment, stress relief, a sense of achievement, or just something to do with your hands.
Find other ways to meet those needs. Bored? Learn something new through free online courses. Stressed? Exercise gives you endorphins without costing anything. Want to feel accomplished? Set goals that aren’t about buying things and track your progress.
For ADHD brains that need that dopamine hit, this is really important. Exercise, creative hobbies, time with mates, and playing games. All of these can give you that reward feeling without the financial hangover.
Extra Help for ADHD
If you’re managing impulsive spending and ADHD challenges, these extra tricks can help.
Make It a Game
Turn managing money into a game where you “win” by not spending impulsively. Track no-spend days on a calendar and try to build streaks. Give yourself points for resisting impulse purchases. Reward yourself with non-shopping treats when you hit milestones.
This works for ADHD brains because it provides novelty and immediate feedback. Instead of boring long-term goals, you’re playing a game with clear rules and regular wins.
Use Pictures and Reminders
Put pictures of what you’re saving for everywhere. Phone lock screen, fridge, bathroom mirror. Make it impossible not to see them.
Saving for a holiday? Stick up photos of the place. Paying off debt? Create a chart showing your progress and update it regularly. Visual feedback helps make the future feel real and present, not some vague thing that might happen someday.
Tell Someone About Your Goals
Confide in someone you trust with your spending goals. Be real about your challenges. Encourage them to touch base with you frequently.
When you’re craving an impulse purchase, email that accountability person. It’s often just that pause and having someone else know about your goals that is enough to stop the purchase.
Break Everything Into Tiny Steps
Big financial goals are daunting, particularly for ADHD brains that have a hard time with long-term planning. Break everything down into ridiculously small steps.
Rather than “save £5,000”, make it “save £100 this month”. Then break that down further. “Save £25 this week.” Then even smaller. “Skip one impulse purchase today.” You get that dopamine hit from every little win and build momentum.
Automate Everything You Can
Use technology to help you. Set up automatic transfers to savings on payday, so the money disappears before you can spend it. Use apps that round up purchases and save the difference. Automate bill payments to avoid late fees.
The less you have to actively manage, the fewer opportunities there are for impulsive decisions to mess up your finances.
When You Need More Help
Sometimes impulse spending becomes a bigger problem. If you’re experiencing any of these symptoms, it may be time to seek professional support.
Debt that keeps growing no matter what you try. Shopping that’s hurting your relationships. Lying to family or mates about purchases. Feeling genuinely unable to control spending. Using shopping as your main way to deal with emotions. Missing payments on essential bills because of other spending.
Financial advisers, ADHD coaches, and therapists who work with money issues can all help. There’s no shame in asking for help. Financial stress affects mental health, and mental health affects financial decisions. It’s all connected.
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Looking at the Bigger Picture
Learning how to stop impulse buying and emotional spending isn’t about becoming some perfect robot who never treats themselves. It’s about making actual choices rather than automatic reactions.
You’ll still occasionally buy things on impulse. Everyone does. The difference iis that t’ll happen less often, you’ll notice when you’re doing it, and you’ll have ways to manage it. Over time, those £79 monthly impulse purchases might drop to £50, then £30, then £20.
That money doesn’t vanish. It goes toward things that actually matter to you. A proper holiday, paying off debt, buying a house, or just having enough saved so you’re not stressed about unexpected expenses.
The science shows our brains are wired to want immediate rewards. Shops and websites are designed to take advantage of this. For people with ADHD, the challenges are even bigger. But understanding how it all works gives you power.
You’re not broken or weak because you struggle with impulse spending. You’re human, living in a world specifically designed to separate you from your money. But with awareness, practical strategies, and a bit of patience with yourself, you can absolutely get your spending under control.
Start small. Pick one thing from this article and try it for a week. See what happens. Then add another. Build gradually. You’re not aiming for perfection. You’re aiming for progress.
And next time that gorgeous jumper pops up on TikTok at midnight? Maybe just save the video, close the app, and see how you feel tomorrow. You might surprise yourself.
