For many of us, especially with ADHD, shopping can feel thrilling. That rush gives our brains the quick dopamine hit we crave. But soon after, the excitement fades, leaving us with clutter, regret, and less money. The good news? You can retrain your brain, build self-awareness, and shop more intentionally. It’s not about never buying things. It’s about making conscious choices that support your space, money, time, and your wellbeing.
Step 1: Reflect on Your Shopping Triggers
Take a moment to explore whether you may be shopping due to:
- Boredom: Shopping to “do something”
- Stress: Buying for comfort and distraction
- Sales & Scarcity: “Limited stock” and “flash sales” trigger urgency
- Low Mood: Seeking a quick dopamine hit without thinking long term
Step 2: Build Self-Awareness
Before you buy anything online or in-store, pause and ask:
1. Motivation & Excitement
- Am I truly excited about this, or just chasing a dopamine boost?
- Am I shopping out of boredom, stress, or habit?
2. Use & Practicality
- Will I wear, use, or need it in the immediate future?
- How long will I realistically use it?
- Do I already have something similar?
- Can I borrow it instead of buying it?
3. Space & Maintenance
- Do I have space for it, or will it create clutter?
- After buying it, am I willing to deal with the upkeep?
- Where will this live in my home?
- What will happen to it when I don’t need it anymore?
By pausing to ask these questions, you break the impulsive “see – want – buy” cycle.
Step 3: 10 Tools to Stop Buying Things You Don’t Need
- 24- Hour Rule: If it’s not on your shopping list, wait a day before buying.
- Create a ‘Want But Not Now’ List – Keep a running list of things you want to think about instead of buying immediately.
- Shop with a ‘Mission List’: No extras unless it’s genuinely needed.
- Set a ‘Fun Budget’: Give yourself a small monthly allowance for guilt- free “just because” spending.
- Swap impulse shopping for a quick, rewarding activity – a short walk, a mini declutter, message a friend, play a quick game or puzzle.
- Remove temptation by unsubscribing and unfollowing promo emails and accounts that trigger the urge to “buy now.”
- Shop with a friend who keeps you accountable: Who’s not afraid to say “Do you really need that?.”
- Pay with cash when possible: Physically handing over money helps you spend more intentionally.
- Check before buying: We can often forget about duplicate items so do a quick scan first.
- Track Your Savings: Move the money you would have spent into a savings jar or savings account. Watching your progress builds dopamine from saving, and not spending.
With these tools in place, it’s easier to see the impact of mindful shopping.
Step 4: Why It Matters
By slowing down and shopping intentionally, you gain:
- Less clutter: Fewer piles, fewer regrets.
- Less decision fatigue: Less stress.
- More space, time, and money: Freedom to enjoy what matters most.
Remember progress, not perfection. Each small choice adds up to a lighter home and a calmer mind over time.
Shopping doesn’t have to mean clutter, regret, or wasted money. By pausing, reflecting on your needs, and using simple strategies to shop intentionally, you can make choices that truly serve your space, your time, and your wellbeing. It’s not about denying yourself joy, it’s about creating a home and life that feels calm, functional, and meaningful. Every mindful purchase, every moment you pause before buying, brings you closer to more clarity, freedom, and peace of mind. Start small, be patient with yourself, and celebrate each step forward.
If you need guidance, tips, or encouragement with decluttering, don’t hesitate to reach out. I’m here to support you in creating a home that feels calmer, clearer, and more enjoyable.