How to Stop Impulse Buying: Strategies to Curb Impulse Buying

Jun 14, 2025

By Will Moore

Andddddd purchase! You're scrolling through online stores and continuously clicking a button whenever you want to get whatever you want—convenient, right? In simple words, you are impulse buying!

It may be, but once you click checkout, you're left with a feeling of emptiness. You just feel like you need to keep going to be happy and fill that void. This is known as impulse spending.

Spending time chasing the high you get from clicking buttons on the internet just to add another meaningless product to your stash is an easy way to get hooked on impulse spending.

This excessive adding only works to SUBTRACT a whole lotta cash from your funds that could have gone toward something more beneficial to your growth. In this way, impulse spending is like a leech sucking away at your overall happiness.

What is Impulse Buying?

Impulse buying refers to the tendency to make both unplanned purchases and impulse purchases without prior consideration or intention. It is a common behavior where people are tempted to buy products or services on impulse, often driven by immediate desires or emotional impulses.

Impulse buying can occur in various contexts, such as in physical stores, online shopping platforms, or even during social interactions. It is fueled by factors like attractive product displays, persuasive marketing techniques, discounts, limited-time offers, or the influence of peers and social media.

Impulse Buying behavior is often driven by emotional triggers, such as the desire for instant gratification, excitement, or the need to alleviate negative emotions like stress or boredom. It can result in acquiring items that may not be required.

Impulse Buying Examples

Buying a candy bar while waiting in the checkout line
Adding a suggested item to your cart to qualify for free shipping
Purchasing a trendy gadget, you saw in a social media ad
Buying concert tickets on a whim when you see they're available
Getting extra items at a fast-food drive-thru because of a promotional offer
Buying a new outfit for an event at the last minute, even though you have suitable clothes at home

Understanding impulsive purchases can help individuals become more aware of their shopping behaviors and make more mindful purchase decisions.

What is the Impulse purchase cycle?

The impulse purchase cycle describes the rapid process consumers go through when making unplanned, spontaneous purchases. It begins with exposure to a product, moves through a quick evaluation and desire phase, and ends with the purchase and subsequent reflection.

Seven phases of the impulse purchase cycle

Stimulus exposure: The consumer encounters a product or promotion that catches their attention.
Awareness: The consumer becomes conscious of the product and its potential appeal.
Evaluation: A quick assessment of the product's desirability and affordability occurs.
Desire: The consumer develops a sudden urge to acquire the product.
Decision: A rapid choice is made to purchase the item, often with little consideration of consequences.
Purchase: The actual buying of the product takes place.
Post-purchase reflection: After the purchase, the consumer experiences emotions ranging from satisfaction to regret.

Consider this example to understand this cycle better:

You're browsing Instagram late at night (stimulus exposure) when you see an influencer wearing a stylish jacket that catches your eye (awareness). You swipe up to see the product details and notice it's on sale for the next hour (evaluation). You start imagining how great you'd look wearing it to your friend's upcoming party (desire). Without much thought about your budget or existing wardrobe, you decide you have to have it (decision).

Within minutes, you've clicked through to the online store and completed your purchase (purchase). As you close the app, you feel a mix of excitement about your new jacket and a twinge of guilt about the unplanned expense (post-purchase reflection).

The key aspect of the impulse purchase cycle is the interplay between emotional responses and cognitive processes. The immediate desire or excitement felt by the consumer often overshadows logical reasoning, budget considerations, and long-term planning. Marketers and retailers strategically design environments and campaigns to trigger and facilitate this cycle, capitalizing on consumers' tendencies towards impulsive decision-making.

Why Is Impulse Spending So Popular?

Impulse spending is extremely high because of One-Click Purchases. You don’t have to leave your couch to buy clothes or furniture, and why should you when you can just keep clicking?

The big companies you're shopping with online know that they're convenient, and because of it, they realize that their products can suddenly be worth more. That means you're getting a LOT less bang for your buck. All to chase a feeling that will disappear right after clicking purchase.

However, impulse spending is fleeting, meaning that the happiness you gain from it is temporary. So maybe it'll feel good in the beginning, but in the end, you'll have nothing to help you succeed in the future.

Read an interesting article on How Long Does it Take to Break an Addiction

What Motivates Impulse Buying?

Impulsive shopping offers an immediate sense of pleasure and gratification. The allure lies in the excitement of getting something new, the thrill of a impulse buy, or the belief that the item will improve one's life. The combination of attractive packaging, discount offers, debit card discounts, and emotions make impulse purchase very difficult to resist.

The Consequences of Impulse Purchases:

While impulse buying may provide short-term satisfaction, it can have long-lasting negative consequences. Some of the key consequences of impulse buys include:

Financial Strain: This shopping behavior often leads to overspending, causing financial strain and debt. Impulsive purchases may not align with one's budget or long-term financial goals, resulting in a cycle of financial instability.
Regret and Disappointment: After the initial excitement fades, impulse buyers may experience feelings of regret or disappointment. They may realize that it was an unplanned purchase, and the item was unnecessary, not as valuable, or required.
Clutter and Waste: Impulse buying contributes to accumulating unnecessary possessions, mostly household items, leading to clutter and a waste of resources. Many impulse purchases end up unused or discarded, contributing to environmental concerns.
Disrupted Decision-Making: Frequent impulse buying can hamper the ability to make deliberate and thoughtful purchasing decisions. It can create a pattern of compulsive buying behavior that undermines the development of responsible spending habits.

How to Stop Impulse Buying: 12 Proven Tips That Work

Implement a waiting period: Before any non-essential purchase, wait 24-48 hours to assess if you truly need the item.
Create a detailed budget: Allocate specific amounts for different spending categories to prioritize expenses and increase awareness of unnecessary purchases.
Use cash instead of cards: Withdraw a set amount of cash for discretionary spending, creating a tangible limit.
Unsubscribe from marketing emails: Reduce temptation by removing promotional content from your inbox. You can use ad blocker apps as well.
Make a shopping list: Before shopping, create a list of needed items and stick to it.
Practice mindfulness: When you feel the urge to buy, pause and reflect on why you want to make the purchase.
Find alternative activities: Engage in non-spending activities (e.g., yoga, cold shower, etc) when bored or stressed to avoid "retail therapy."
Track your spending: Log all purchases using a tracker app or spreadsheet. This increases awareness of your spending habits.
Set specific financial goals: Having clear objectives, like saving for a vacation or paying off debt, can motivate you to avoid unnecessary spending.
Use the "one in, one out" rule: For every new item you buy, remove one similar item from your possession. This helps maintain balance and reduces clutter.
Avoid shopping when emotional: Whether happy, sad, or stressed, strong emotions can lead to impulsive decisions. Wait until you're in a neutral state before making purchases.
Calculate the "hours worked" cost: Before buying something, calculate how many hours you'd need to work to pay for it. This can put the true cost into perspective.

Impulse Buy Quick-Checklist: 3 Critical Questions to Ask Before You Impulse Buy

By focusing on these three questions, you're addressing the item's immediate usefulness, its true value to you, and the urgency of the purchase.

Can I name three specific ways I'll use this item in the next week?

This question forces you to consider the immediate, practical value of the item. If you can't think of three concrete uses in the near future, it's likely that the item isn't a necessity.

Does owning this solve a recurring problem I've faced in the last month?

This question addresses the item's problem-solving potential in your life. It encourages you to reflect on recent experiences and identify if the item truly fills a gap or meets a consistent need.

Can I wait 30 days before buying this without any negative consequences?

This question addresses the urgency of the purchase and helps combat the "fear of missing out" that often drives impulse buying. If you can easily wait a month, it's likely not a crucial purchase. This cooling-off period allows time for the initial excitement to fade, helping you make a more rational decision.

How to Break the Habit of Impulse Buying

Impulse buying can be a challenging habit to break, but with the right strategies, you can regain control over your purchasing decisions. As I learned in my 25 years of personal transformation journey, "habits don't care if they're good or bad, helping or hurting. They're gonna do their thing over time." However, there are principles and systems you can use to change these habits. As someone who once struggled with negative habits and turned my life around, I've learned the power of small, consistent changes.

Learn More: How long Does it Take to Break an Addiction

Here are step-by-step methods to help you to stop impulse buying:

Step 1: Identify Your Impulse Buying Triggers:

The first step in overcoming impulse buying is to recognize what triggers this behavior. Are you more likely to make impulsive purchases when you're stressed, bored, or feeling emotional? Common triggers for impulse buying include:

Stress or anxiety
Boredom
Emotional distress (sadness, loneliness)
Peer pressure or social media influence
Sales or limited-time offers
Hunger (especially when grocery shopping)
Tiredness or decision fatigue

Keep a journal to track your spending habits and emotions, helping you identify patterns in your behavior.

STEP 2: Find Healthier Alternatives to Shopping:

Once you've identified your triggers, select a positive habit that I call a success habit to replace impulse buying. This "golden habit" should address the underlying need that impulse buying fulfills.

For example, if you shop when stressed, consider adopting a stress-relief activity like meditation or exercise instead. If boredom drives your impulse purchases, you might take up a creative hobby such as painting, writing, or learning a musical instrument. For those who impulse buy due to social media influence, consider replacing scrolling time with watching your favorite show. The key is to choose an activity that provides a similar emotional reward to shopping but in a more constructive and cost-effective manner.

STEP 3: Make Your New Habit Obvious and Easy

Set yourself up for success by making your replacement habit as accessible as possible. If your new habit is learning a language, keep the language app in your phone. If it's exercising, lay out your workout clothes the night before. The easier it is to engage in your new habit, the more likely you are to choose it over impulse buying.

Step 4: Track and Reward Your Savings

This step is about gamifying the process of changing habits to motivate you to do them.

Turn your journey to overcome impulse buying into a fun challenge. Use a Habit tracker app or create a reward system to track your progress. Set goals for yourself, such as going a week without an impulse purchase, and celebrate your achievements with non-monetary rewards.

You might also involve friends or family, creating a friendly competition to see who can save the most or go the longest without an impulse buy. This approach makes the process of changing your habits more engaging and helps maintain your motivation over time.

By following these steps and customizing them to fit your lifestyle, you can gradually replace impulsive buying behaviors with more intentional and satisfying habits.

You should check our detailed blog on 21/90 rule.

How to Stop Impulse Spending with ADHD?

ADHD brains are wired differently, and traditional impulse buying advice often fails because it doesn't account for how neurodivergent minds process rewards and decisions. I know this personally—I've struggled with ADHD my entire life, and for years I thought my racing mind and constant anxiety were weaknesses holding me back.

During my early entrepreneurial days, I'd impulse buy expensive gadgets and business tools whenever I felt overwhelmed or uncertain. My ADHD brain was seeking that dopamine hit to cope with the chaos I felt inside. It wasn't until I learned to work WITH my brain instead of against it that everything changed. Now I wouldn't trade the way my mind works for anything in the world.

Here's what actually works:

The ADHD-Specific Approach:

Hyperfocus Redirect: When you feel the impulse to buy, set a 20-minute timer and hyperfocus on something else first - often the urge passes
Dopamine Replacement: ADHD brains crave dopamine hits. Replace shopping dopamine with healthier sources like completing a small task, listening to favorite music, or doing jumping jacks
Environmental Design: Remove shopping apps from your phone's home screen and add a 24-hour delay to all online purchases
Energy Management: Most ADHD impulse spending happens when executive function is depleted. Shop only when your brain is fresh

Golden Habit for ADHD: Create a 'dopamine menu' - a list of quick, healthy dopamine hits you can access instead of shopping. This addresses your brain's need for stimulation without the financial consequences.

You can explore our curated Adult Dopamine Menu here for instant, healthier alternatives.

The key is working WITH your ADHD brain rather than fighting against it. What I once saw as my biggest liability became my greatest asset when I learned to channel that energy correctly.

🚀 Ready to Take Control of Your Habits?

You’ve just learned powerful strategies to curb impulse buying and build better habits. But what if you had a step-by-step system designed to make these changes not just manageable but exciting and rewarding? That’s where the Moore Momentum System comes in.

Why You Need Moore Momentum Coaching:

Personalized Guidance: Tailored coaching to overcome your impulse buying triggers and build success habits.
Engage with a System that Makes Change Fun: By incorporating gamification, our coaching makes habit-building enjoyable, transforming hard work into play.
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FAQs - How to Stop Impulse Buying:

What is the meaning of "impulsive buyer"?

An impulsive buyer is someone who tends to make unplanned purchases based on sudden urges or desires, rather than careful consideration. These individuals often buy things spontaneously, without thinking about whether they really need the item or can afford it.

What are some things that tempt you to spend impulsively or without having planned to spend?

Common temptations for impulse spending include:

Sales and discounts, especially time-limited offers
Trendy or popular items showcased by influencers
Convenient "one-click" purchasing options online
Items placed near checkout counters in stores
Food when you're hungry, especially in grocery stores
Accessories or add-ons related to a planned purchase

Can you explain three of the seven phases of the impulse purchase cycle?

Stimulus exposure: This is the initial phase where you encounter a product or promotion. It could be seeing an ad online, spotting an item in a store window, or hearing about a sale from a friend.
Desire: In this phase, you develop a sudden, strong urge to acquire the product. It's often an emotional response rather than a logical one, triggered by the appeal of the item or the idea of owning it.
Post-purchase reflection: This final phase occurs after you've made the purchase. You might feel satisfaction or excitement about your new item, or you could experience regret or guilt about the unplanned expense.

What are 5 effects of impulse buying?

Impulse shopping can have several significant effects on individuals and society at large. Here are five key impacts:

Financial Strain: Impulse buying often leads to overspending, disrupting personal and household budgets. This can result in reduced savings, increased debt, and overall financial instability.
Environmental Impact: Unplanned purchases contribute to increased product demand, leading to higher production rates and resource consumption. This results in more waste, excessive packaging, and a larger carbon footprint.
Social Influence: Impulse buying can be contagious within social circles. When people observe others making impulsive purchases, it can normalize and encourage similar behavior, creating a cycle of impulsive consumption in communities.
Psychological Effects: After the initial excitement wears off, impulse shoppers often experience feelings of regret, guilt, or dissatisfaction.
Clutter and Organization: Frequent impulse purchases can lead to accumulation of unnecessary items, resulting in cluttered living spaces.

How to stop impulse buying food?

Remove food delivery apps from your phone and unfollow food accounts on social media
Delete saved payment methods from food sites and keep healthy snacks visible while hiding junk food
Prep grab-and-go healthy snacks and drink water before ordering anything

How to stop impulse buying books?

Unfollow book influencers and remove shopping apps during vulnerable times
Only buy a new book after finishing your current one and remove saved payment info
Keep your current book visible and set daily reading reminders

How to stop impulse buying clothes?

Limit fashion content on social media and avoid shopping when feeling emotional
Remove shopping apps, unsubscribe from retailer emails, and hide credit cards
Layout workout clothes nightly and create a go-to outfit formula