Can't stop spending? These approaches can help curb impulse buying

Even amidst a cost-of-living crisis, curbing impulse spending proves difficult for many, with shopping often serving as a coping mechanism for uncomfortable emotions or a fleeting sense of control. Behavioral money coach Lea Clothier explains that financial stress can trigger a scarcity mindset, causing people to focus on immediate gratification rather than long-term financial well-being.

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Shopping can become a way of regulating uncomfortable emotions or creating a brief sense of control, comfort or reward.

This psychological dynamic can lead individuals to continue spending despite knowing it harms their financial situation. Jonathan David, a psychologist specializing in addiction and compulsive buying, notes that for those struggling with control, financial pressures can intensify, with shopping acting as an escape from job or family stress. However, the relief gained from a purchase is only temporary.

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Financial pressure can often come along with job stress, or family stresses, so going on your phone to shop can be an escape.

Unlike abstaining from substances, completely avoiding shopping is impractical as basic needs like groceries and clothing must be met. This constant proximity to triggers makes impulse buying easier. Retailers further exploit this with tactics like limited-time offers, personalized advertising, and one-click purchasing, creating a sense of urgency and reducing opportunities for intentional decision-making.

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Retailers are incredibly good at creating urgency through limited-time offers, personalised advertising and one-click purchasing.

Clothier also points to the influence of curated online lives, which foster comparison and subtly shape perceptions of what is needed to feel successful or adequate. To combat these habits, David suggests creating an "urge log" to track shopping impulses, noting the feelings, thoughts, and situations associated with them. This practice can help develop alternative responses for future situations, aiding in breaking the cycle of impulse buying.

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One of the best tools is keeping an urge log. This involves writing down when you get an urge to shop or make purchases outside your means.