ADHD and Impulse Spending: Why Is My Wallet Crying?
Alright, let’s just rip the band-aid off: impulse spending is one of those ADHD things that we all know about, and none of us really want to deal with. I know some of you probably saw the title of this post and went, “Nope.” And hey, I get it. We’re already painfully self-aware. We know what we’re doing when we drop $40 on sushi because we don’t want to cook.
But here’s the thing—I’m not here to guilt-trip you. I’m here because I’ve been there, I am there, and I’m slowly figuring out how to not totally blow my budget on late-night UberEats orders. So let’s just talk about it, ADHD brain to ADHD brain.
Why ADHD and Impulse Spending Go Hand in Hand
So, the root of this whole thing? It’s dopamine. ADHD brains are usually running on a deficit of it, which means we’re constantly chasing anything that gives us that tiny little hit of satisfaction or excitement. And spending? Oh man, spending gives us a rush.
Just think about it. You open the app, scroll for a bit, tap a few times, and boom—you’re rewarded. You’ve got something to look forward to. A shiny package. A warm meal. A little moment of “yes, I deserve this.”
The problem is that it adds up—money-wise and emotionally. What starts as a feel-good moment can turn into a spiral of guilt, financial stress, and trying to explain to yourself why you now own a neon cactus lamp.
Common Impulse Spending Triggers for ADHD Brains
If we want to slow the impulse train, we’ve got to understand where it’s leaving the station. These are a few patterns I’ve noticed in myself:
- Boredom: I’m not even hungry, but scrolling food delivery apps feels like something to do.
- Stress: I’ve had a long day, I’m overwhelmed, and suddenly a delivery burger feels like the only form of self-care I have access to.
- Distraction: My brain craves novelty, so I buy random stuff just to break the monotony.
- Low executive function: I meant to cook. I wanted to cook. But the mental effort was too much, so I defaulted to spending instead.
These triggers don’t make us broken. They just mean we need better support systems to catch us before we hit “Buy Now.”
What’s Helped Me Slow It Down
Let me be real—I still impulse spend sometimes. But I’ve picked up a few tricks that help me stop and think before I commit. Some are ADHD-specific, some are just basic common sense I’ve finally decided to try. Here are a few:
- Use a “cooling off” cart: If I want something non-essential, I leave it in the cart for 24 hours. If I still want it tomorrow, maybe it's worth it.
- Have a snack budget: Like a literal weekly amount I let myself spend on silly little dopamine treats. When it’s gone, it’s gone. It helps me prioritize.
- Delete apps during weak moments: Friday nights are dangerous, so I just… delete UberEats for the weekend. Out of sight, out of budget.
- Substitute the dopamine: Sometimes I replace the shopping urge with a different hit—like watching satisfying videos, playing music, or even just going for a walk while thinking about the thing I would have bought. Weirdly works.
Impulse Spending and ADHD Shame
This part’s important. It’s really easy to spiral into shame after impulse spending. And that shame makes everything harder: harder to make good choices, harder to forgive yourself, harder to move forward.
So let’s say this now: You’re not lazy. You’re not irresponsible. You’re not “bad with money.” You have a brain that’s trying its best to navigate a world that wasn’t built for it. You deserve grace and compassion—not just hacks and tips.
And yeah, learning to pause before you spend might help a lot. But even when you mess up? You’re still worthy of kindness. Seriously.
Final Thoughts (Before You Open That Delivery App)
If you’re feeling overwhelmed by your spending habits, especially with ADHD in the mix, take a breath. You’re not alone. This is something a lot of us deal with, quietly and chronically. The good news? Awareness is the first real win. From there, you can start building systems that help you outsmart your own patterns.
And hey—if you're looking for ADHD-friendly ways to get dopamine without the guilt, we’ve got a great guide over here: our ADHD Dopamine Hacks.
We got this. One saved order at a time. If you want to read more about ADHD and overspending, check out this article.