THE BROKEN WALLET

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How Do I Stop Shopping? 

Let’s be real – shopping is fun. It gives you a little dopamine boost, a rush of excitement when you find something new. But that thrill doesn’t last, and if shopping has become a habit that’s hurting your wallet, it’s time to take control.

Stopping isn’t just about willpower, it’s about setting up systems that make it easier to resist temptation. So here are a few practical ways to cut back on shopping.

1. Distract Yourself

A lot of unnecessary shopping happens when you’re bored. You open an app, browse for a few minutes, and before you know it, you’ve added things to your cart that you didn’t even know you wanted five minutes ago. The trick? Keep your mind busy with something else.

Find a hobby that fully engages your attention. Whether it’s learning to cook, playing an instrument, or even picking up a puzzle, your brain can only focus on one thing at a time.

Exercise is another great distraction since it’s hard to scroll through a shopping site while you’re out on a walk or lifting weights.

You can also set up a challenge for yourself, like a no-spend month, where you shift your focus to enjoying what you already own instead of buying more. The key is replacing the impulse to shop with something just as rewarding, but in a way that benefits you instead of draining your bank account. (Related: What is Impulse Buying)

2. Keep Only the Cash You Need in Your Checking Account

One of the easiest ways to spend less is to make your money less accessible. If you keep all your extra cash sitting in your checking account, it’s too easy to swipe your debit card or tap ‘Buy Now’ without thinking. Instead, move most of your money into a high-yield savings account where it’s still yours, but not instantly available for impulse spending. Click here to open a high-yield saving account with CIT Bank. 

For day-to-day purchases, try using cash. If you take out a set amount of money at the beginning of the week and only use that, you’re more aware of your spending because once the cash is gone, it’s gone. You can also take it a step further by using the old-fashioned cash envelope system, where you set aside cash for different categories like groceries, entertainment, and personal spending. (Related: How to Use the Envelope Budget System)

Credit cards can also be a temptation. You don’t have to close them, but you can make them harder to use. Cut them up if you don’t need them or store them in a locked drawer so they’re not in your wallet. And whatever you do, don’t save your card information online. Having to manually enter your details every time you buy something might be just enough of a hassle to make you rethink unnecessary purchases.

3. Get an Accountability Partner

Sometimes, all you need is a little outside help. Having someone who knows your goals and is willing to check in on you can make a huge difference. Your accountability partner should be someone who isn’t afraid to tell you the truth, especially when you’re trying to justify a purchase you don’t really need. (Related: How Do I Hold Myself Accountable With Money)

Pick someone who is financially responsible and has habits you admire. Set up a system where you check in regularly – maybe a weekly phone call or even just a text when you feel tempted to shop. It also helps to be specific about what you need from them. Are they just there to listen, or do you want them to actively talk you out of spending? Make it clear so they know how to help.

And if you want an extra layer of accountability, take it public. Share your no-shopping goal on social media, in a group chat, or even with coworkers. When other people know about your challenge, you’re more likely to stick to it because nobody wants to be called out for slipping up. (Related: Download your mindful spending Money Mindset Bullet Journal — it’s your personal spending coach). 

4. Use a Mantra as Your Screensaver

Your phone is one of the biggest triggers for shopping. You probably see ads, emails about sales, and influencer recommendations every time you scroll. So why not use your screen to work for you instead of against you?

Set a financial mantra as your phone background – something short and powerful that reminds you of your goals. It could be as simple as “I value what I have” or “I’m building wealth, not clutter.” The point is to have a constant reminder every time you pick up your phone. (Related: How to Set Realistic Savings Goals)

You can also take this a step further by writing down your financial goals on a piece of paper and keeping it in your wallet. Every time you reach for your debit card, you’ll see your goals first. It might be just enough of a pause to make you reconsider whether what you’re about to buy is really worth it.

5. Use the 24-Hour Rule

Impulse purchases happen in the moment, but that feeling fades fast. That’s why the 24-hour rule is so effective – before you buy anything that isn’t essential, commit to waiting at least a full day.

If you see something you want, walk away from it. Put your phone down, close the tab, or leave the store. Give yourself 24 hours to think about whether you actually need it or if it was just a passing urge. Most of the time, once you’re no longer staring at the item, you’ll forget about it completely. If you still really want it after a day and it fits within your budget, then go for it. But more often than not, you’ll realize you didn’t need it after all.

Reminders

Stopping the habit of shopping too much isn’t about depriving yourself. It’s about being intentional with your money. The more you build systems that make it harder to shop on impulse, the easier it becomes to save. Over time, these habits will help you break free from unnecessary shopping and put your money where it truly matters.

How Do I Stop Shopping FAQ

How do I stop shopping?

To stop shopping, start by identifying why you shop – boredom, stress, or habit. Replace shopping with a new activity that keeps you engaged. Make spending harder by keeping most of your money in a savings account, using cash instead of cards, and deleting saved payment info online. Get an accountability partner who will check in on you. Finally, set a personal shopping rule, like waiting 24 hours before making any non-essential purchase.

Why can’t I stop shopping?

Shopping can be addictive because it triggers a dopamine rush, making it feel rewarding. If you struggle to stop, your shopping habit might be linked to emotions like stress, boredom, or even self-worth. Break the cycle by recognizing your triggers and finding alternative ways to get that same sense of reward – through hobbies, exercise, or social activities. Making shopping less convenient and setting clear financial goals can also help shift your mindset.

What is the No-Buy Method?

The no-buy method is a challenge where you commit to not spending on non-essentials for a set period – like a month or even a year. It forces you to be more mindful of your spending, use what you already have, and break impulse buying habits. Some people do a full no-buy challenge, while others allow small exceptions, like replacing essentials. The key is to set clear rules and stay accountable to the commitment.