Wanna stop overspending? Here are 15 ways


Why does it seem so hard to stop overspending? We’ve all been there, swiping our cards a little too often or falling into the online shopping rabbit hole. But fret not, because I’m here to equip you with strategies to put an end to those unplanned spending sprees and, more importantly, understand why you overspend in the first place.

The Overspending Epidemic

Before we jump into the strategies, let’s address the elephant in the room — why do we overspend? It’s not just a matter of being weak-willed or having no self-control.

Overspending can serve as a mirror reflecting our deepest desires and fears. It’s like a whisper from our subconscious, revealing what truly matters to us. Our excessive spending might signify an unmet emotional need, such as the desire for comfort, validation, or connection. Conversely, it can expose our fears, like the fear of missing out, the fear of inadequacy, or the fear of facing our true feelings. By examining our spending habits and the emotions driving them, we can gain profound insights into our inner world, helping us address those desires and fears more constructively and ultimately guiding us towards a path of financial and emotional well-being.

Here are some psychological factors at play that make it hard to stop overspending:

Emotional Spending

One common reason for overspending is seeking emotional comfort through shopping. When we’re stressed, anxious, or upset, it’s tempting to turn to retail therapy as a way to lift our spirits. The act of buying something new can provide a momentary sense of relief and excitement.

Peer Pressure

Social pressure and comparison can also lead to overspending. We see our friends and influencers living seemingly glamorous lives on social media, and we feel compelled to keep up. This “keeping up with the Joneses” mentality can push us to spend excessively to maintain a certain image.

Lack of Financial Awareness

Sometimes, we overspend simply because we’re not fully aware of our financial situation. Ignorance can be bliss until the credit card statement arrives, and we realize we’ve gone way overboard. Not keeping track of expenses can lead to mindless spending.

Impulse Buying

The convenience of online shopping and one-click purchases has made impulse buying a widespread issue. With a simple tap of our fingers, we can have items delivered to our doorstep within hours. This instant gratification can lead to unplanned and unnecessary purchases.

FOMO (Fear of Missing Out)

FOMO is real, friends. The fear of missing out on deals, discounts, or limited-time offers can drive us to make purchases we hadn’t initially planned. Scarcity marketing and flash sales prey on our FOMO instincts.

Here’s what all of these triggers have in common: they’re usually followed by shame. The temporary high you got from spending evaporates quickly. And sometimes you’re left with a lasting guilt and financial hole.

How to Stop Overspending: Strategies to Stop the Madness

Now that I’ve shed some light on why you overspend, let’s get into the nitty-gritty of how to kick the habit and regain control over your finances. Here are some powerful strategies to stop overspending:

1. Identify Your Triggers

The first step to conquering overspending is understanding what triggers your spending sprees. Is it stress? Boredom? Peer pressure? Pinpointing your emotional triggers will help you develop healthier coping mechanisms.

2. Practice Mindful Spending

Before making a purchase, take a step back and ask yourself ‘what do I want more’. Mindful spending means making intentional choices about where your money goes. If it doesn’t align with your goals or values, consider passing on it. Note: when you’re clear on what you really want, it’s incredibly easy to walk away from the checkout counter.

3. Set Clear Financial Goals

Having concrete financial goals can serve as a powerful deterrent to overspending. When you have a specific target, like saving for a dream vacation or paying off debt, you’re more likely to resist frivolous spending that hinders your progress.

4. Separate Your Spending Cash

While we’re steering clear of traditional budgets, it’s important to segregate your cash. Have a dedicated account that can be used for spending freely. This will allow you to have a sense of freedom with your spending, while ensuring your other priorities are taken care of.

5. Implement the 24-Hour Rule

For online shopping addicts, the 24-hour rule is a game-changer. Before clicking “purchase,” wait a full day. This delay allows you to reconsider whether the item is just a fleeting desire.

6. Unsubscribe and Unfollow

Take a look at your email subscriptions and social media feeds. Are they bombarding you with tempting offers and shopping ads? Unsubscribe from unnecessary emails and unfollow accounts that trigger your spending impulses.

7. Automate Your Savings

Make saving effortless by setting up automatic transfers to your savings or investment accounts. When you pay yourself first, there’s less money available for impulsive spending. Learn more about the power of automation in my free Essentials of Money Management Guidebook.

8. Embrace the Cash-Only Challenge

Leave your credit cards at home and opt for a cash-only (or debit-only) approach for discretionary spending. This will remind you how much money you’ve allocated to spending freely and will prevent you from racking up debt.

9. Enlist an Accountability Partner

Share your financial goals and challenges with a trusted friend or family member who can help keep you on track. Having someone to confide in and hold you accountable can make a world of difference.

10. Reward Yourself Mindfully

Instead of using shopping as a reward, find alternative ways to treat yourself. It could be a relaxing bath, a walk in the park, or indulging in a hobby you love. Rewarding yourself without spending money can break the emotional spending cycle.

11. The Weekly Money Date

Start your week with a designated “money date.” This is your time to review your finances, track your spending, and see how you’re progressing towards your financial goals. Consistent check-ins keep your money mindset strong and your spending under control.

12. Create a Vision Board

Get creative and craft a vision board that represents your financial goals. Use images and visuals to illustrate your dreams, whether it’s that dream vacation, a debt-free future, or a cozy retirement. Regularly looking at your vision board keeps your motivation high and your spending desires aligned with your goals.

13. Journal Your Financial Wins

Keep a journal to jot down your financial victories, big and small. Celebrate milestones like paying off a credit card or saying ‘no’ to a tempting purchase. Documenting your progress reinforces those positive financial habits.

14. Practice Gratitude Daily

Cultivate a daily gratitude practice by acknowledging the things you’re thankful for. This mindfulness exercise shifts your focus from material possessions to the non-monetary aspects of life, helping you rein in unnecessary spending.

15. Seek Professional Guidance

If overspending persists despite your best efforts, consider working with a money mindset coach like me. I can help you navigate the emotional and psychological aspects of your spending habits and provide tailored strategies for lasting change.

Overspending can sneak up on anyone, but armed with these strategies, you can reclaim control over your finances and stop the cycle of mindless spending. By weaving these rituals into your daily life and staying committed to your financial goals, you’re well on your way to transforming your relationship with money and achieving the financial freedom you deserve. Remember that financial freedom is a journey, not a destination. Embrace it with patience, self-compassion, and a determination to live a life that aligns with your true values and goals. Stay fierce, my friends, and let’s conquer overspending together!



Jenny Whichello, Bliss + Wealth

On a mission to help the next generation of unstoppable women have blissful relationships with money while building wealth! Free resources @ blissandwealth.com