After racking up debt, some deal hunters are reigning in their shopping this holiday season. Here’s how they managed to curb their overspending

This year, shoppers also spent $11.25 billion on Cyber Monday alone, according to Adobe Analytics. Retail experts believe many of these purchases happen in moments of high emotion or urgency, fueled by marketing phrases like “limited time,” “ends at midnight,” and “only a few left.” Those cues can trigger what psychologists call loss aversion — the fear of missing out on a deal — which makes shoppers more likely to click "buy" before fully thinking the purchase through (3).

Saved payment information, one-click checkout and tap-to-pay options remove nearly all friction from buying, which can give shoppers a quick dopamine hit long before they even consider whether the item fits in their budget. And with social media feeds full of influencer “hauls,” unboxing videos and algorithm-fueled recommendations, today’s average shopper is often bombarded with reasons to spend more money.

How to curb impulse spending

If you’re worried about overdoing it this holiday season, the good news is there are ways to break the spending cycle. Here are a few practical steps that real people have used to get more intentional about their spending.

Add friction to online shopping

Nathan Astle, a certified financial therapist, recommends removing your saved card information from online stores and payment apps. As he explained to the Times, the inconvenience alone can make it more “annoying to spend money,” which can stop an impulse purchase before it starts (1).

Use the 24-hour rule

Lauren Bowling, a recovered compulsive shopper, tells the Times she waits at least one day before buying anything that catches her eye. That pause gives her time to reconsider whether she really wants or needs the item.

Try a ‘one-song’ delay

Erika Wasserman, a financial therapist in Florida, suggests choosing a single song to listen to before hitting “buy.” This momentary pause “creates space for you to evaluate that purchase,” Wasserman shared with the Times.

Make an intentional ‘must-have’ list

With holiday shopping in full swing, experts recommend listing out the items you genuinely need and note their regular prices. That way you’ll know whether a sale is actually a bargain or just clever marketing.

Identify and avoid triggers

Several shoppers that spoke with the Times noted that social media, especially influencer promos and Black Friday hauls, pushed them toward impulsive spending. Unfollowing accounts that trigger “fomo” can help reduce unnecessary purchases.

Swap shopping for a healthier habit

Take a page out of Conti’s book and try to replace scrolling and shopping with other activities. For example, in order to keep herself occupied this Black Friday, Conti chose to spend time with her niece. “We’re going to a capybara farm,” Conti shared with the Times ahead of Black Friday.

Finding an alternative that fills the same emotional gap (boredom, stress or loneliness) can make overspending less tempting.

Track your feelings, not just your finances

Astle also recommends keeping a money journal, where you write down what you are feeling before, during and after a purchase. For many people, overspending is tied to stress, shame or boredom, and identifying what causes your impulsive shopping could be the solution to curbing it.

For many Americans, holiday shopping isn’t just about chasing deals — it’s tied to emotions, routines and even relationships. That’s what makes it hard to break the habit, but also why a more intentional approach can make such a difference. Learning to spend with purpose instead of emotion can help you curb your impulse spending.

Article sources

We rely only on vetted sources and credible third-party reporting. For details, see our editorial ethics and guidelines.

The New York Times (1); Adobe for Business (2); Western News (3)