Blog: 8 ways to stop impulse spending
Written by students Holly and Daanish
Look, we’ve all been there: you budget for the coming weeks and plan out the rest of the month, but then spot that one pair of shoes or that energy drink on Deliveroo that ultimately spirals into a £40 order that completely obliterates the next two weeks of spending. “That’s a future me problem, though... right?”
It’s a slippery slope.
You might think that being disciplined with your spending is all about willpower, but it
doesn’t have to be. Maintaining some simple and smart boundaries is all it takes to regain your control over money, and here are a eight tips to do just that!
1. Make your spending less automatic
One of the most important things you can do to stop impulse spending is to make the whole process less automatic. By reducing the convenience of buying items you might not necessarily need, you can create a gap between the urge and the action.
For example, remove your saved cards from your most-liked shops. Instead, I find that having to input your card details (which can be a hassle sometimes!) can actually make you rethink if you genuinely need this item.
2. Track spending without obsessing
Please – don’t ignore your bank balance; it only makes the impulse spending worse. As much as you don’t want to look at it, being conscious of your spending goes a long way to controlling it.
Try keeping a simple log in your Notes app and set aside ten minutes once a week for a low-pressure check-in, or group your spending into broad categories like groceries, transport, and socials.
A simple weekly review habituates you into thinking twice the next time an unplanned purchase tempts you.
3. Understand where it’s coming from
To help stop impulse buying, it’s a good idea to look into where it comes from. Sometimes, it can be triggered by stress, loneliness and boredom, which make us feel like we need a dopamine rush to keep us going.
But in reality, this rush is only temporary, and impulse buying isn’t an efficient way to deal with these emotions.
I try to focus on understanding the emotion that I’m feeling underneath the urge. For example, if I’m feeling lonely, I turn to my friends first, rather than to shopping.
4. Use a waiting rule before buying
Impulse urges hinge on… well, impulsiveness. The good news is: impulsiveness fades fast.
Try the 48-hour rule: if you spot a non-essential item, force yourself to wait two full days before buying it. Most of the time, the urge completely disappears. If you still want it, write down why and ensure it fits your budget before buying.
5. Reduce social media spending triggers
Social media can often encourage dissatisfaction and over-consumption. We might feel pressure to buy new things to make our lives ‘better’. But it’s important to avoid these external influences.
Just a few ways that you can avoid pressures like this include:
6. Replace the dopamine rush
Shopping is just another hit of that sweet, sweet dopamine– it’s why we reach for our wallets when bored or stressed. Instead of fighting the urge, swap it for a free alternative: go for a quick walk, call a friend, or organise your room.
Decluttering your space is especially effective. Seeing everything you already own is a great visual reminder that you don't need to add more clutter.
7. Create a realistic budget
When you are aware of impulse-spending, it can feel like the only option is to restrict your shopping to extreme levels. However, this can be really unhealthy and can even lead to binge spending later.
A realistic budget is all you need:
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Cover essentials first, like rent, bills, groceries, and transport.
8. Calculate the true cost of purchases
A simple way to reframe price tags is by converting them into hours worked. If you earn £12 an hour at a part-time job and want a £96 pair of shoes, divide the cost by your wage: £96/£12 per hr = 8 hours of work.
That purchase costs a full eight-hour shift. Asking yourself if an item is worth a full day of work instantly puts spending into perspective.
If you feel like you’re struggling with impulse spending, don’t hesitate to reach out for support.
Time to Talk? is a good place to start in exploring the options that you have as a UoB student. And UBHeard is a free and confidential mental health and financial support line that can give you immediate support 24/7.