How to Stop Impulse Buying, According to Financial Therapists

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Impulse buying—basically, when you give into those sneaky “ugh, I probably don’t need this but…why not?” urges—can quietly chip away at your wallet, especially when money’s already tight. And with all this talk of a possible recession? Well, it makes sense if you want to be extra mindful about your spending right now.

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,” Lindsay Bryan-Podvin, LMSW, CFT, a certified financial therapist and author of The Financial Anxiety Solution, tells SELF. However, “if random shopping sprees are regularly impacting your ability to pay your bills or you’re using it as a coping mechanism, that’s when it becomes a problem.”

Instead, think of pausing before you buy as a way to ensure your money’s going toward things that add long-term value to your life—whether that’s building your savings for a rainy day, covering essentials without stress, or treating yourself to an item you’ll actually enjoy (unlike those overpriced shoes you’ll wear once and forget about).

Of course, impulse spending is by definition “unplanned and emotionally driven,” as Bryan-Podvin points out, so it’s tempting to immediately cave. That’s where these expert-approved financial strategies can help quiet those spur-of-the-moment urges. (Or, at the very least, make it easier to decide if a purchase is one you truly want…or something you’ll end up regretting later.)

1. Give it 24 hours—or better yet, the end of the week.

When you’re bored, stressed, or randomly inspired by a flash sale, something as silly as a trendy phone accessory or vintage (yet overpriced) coffeemaker can suddenly become “must haves.” According to Traci Williams, PsyD, CFT, Atlanta-based 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 realize maybe it wasn’t worth what you paid for or you didn’t actually want it,” Dr. Williams tells SELF. That’s why every expert we spoke with recommends waiting at least 24 hours before finalizing 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 Craigslist, or a $3srcsrc 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, PhD, LMFT, CFT, assistant professor of personal financial planning at Kansas State University, a few quick questions can help you figure out if spending your hard-earned money on your latest whim is truly worth it. The next time you’re hit with an irresistible impulse, she recommends going through the following list of questions:

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, 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 your favorite store or brand’s 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 favors—so 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, Bryan-Podvin 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 favorite 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 get carried away and splurge when your credit card info and billing address are already saved—and all you have to do is click “confirm.” That’s why the experts we spoke with recommend deleting these personal details from your favorite 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 more inconvenient, “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 may give you 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. And 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—it’s about being more intentional and informed when you do indulge. Ultimately, you’ll get more out of the things you do buy—while keeping your wallet (and peace of mind) in check. And let’s be real, that’s something we could all use in today’s unpredictable economy.