Try a 30-Day Spending Cleanse to Curb Impulse Purchases

So start by noticing what prompts you to spend. Is it a stressful day at work? Try taking a walk or calling a friend instead. Do notifications about sales at your favorite retailers trigger online shopping? Unsubscribe from those emails or set up filters to route them to a folder you’ll look at after the challenge ends.

Try journaling for a few days or keeping notes in your phone. When you feel the urge to buy something, write down what triggered the urge and how you felt. You may discover patterns like scrolling social media at night leads to impulse buys or that you shop online after an argument. Naming your triggers is the first step to defusing them.

Use Cash

Credit card and debit card payments are fast and forgettable. According to a study published in the Journal of Economic Behavior and Organization, people spend more when paying with a card than with cash, because swiping doesn’t feel as tangible as handing over bills.3

Commit to using cash for pre-approved expenses like groceries or gas during your spending cleanse. Withdraw a set amount at the beginning of each week, and once it’s gone, it’s gone.

This simple shift creates just enough friction to make you think twice.

Institute a 24-Hour Rule

Tempted to buy something that feels essential but isn’t on your pre-approved spending list? Pause, write it down and wait 24 hours.

The 24-hour rule is a self-imposed, cooling-off period that gives you time to assess whether you really need the item. Most of the time, the urge fades.

In behavioral finance, this pause is known as “intertemporal choice” — choosing between an immediate reward and a future benefit.4 Delaying gratification, even by a day, reduces impulsivity.

Track Your ‘Almost’ Purchases

Throughout the month, record purchases you almost made, including what it was and how much it cost. At the end of the month, add up what you didn’t spend. You may be surprised by how much you saved simply by pausing.

Consider moving the amount you “almost” spent into your savings account. This action turns restraint into progress toward your financial goals.

Reflect and Rebuild

At the end of the 30 days, reflect on what you learned about your spending habits and what new habits you want to continue.

You might find some spending, like dinner with friends, worth reinstating. Other habits, like following the latest fashion trends or being first in line when a new smartphone comes out, might be better left behind.

A 30-day spending cleanse won’t solve every financial challenge, but it’s a low-risk, high-impact way to press pause and reconnect with your values.

Ready to get started? Choose a start date and invite a friend to do the challenge with you so you can hold each other accountable. The next month might change your relationship with money for good.