How to Curb Your Shopping Addiction By Journaling

If you’re anything like me, you might find yourself scrolling through the randomest of online shops and shopping apps. In fact, I’ll even do this well into the night! Over time, I’ve figured out exactly why I tend to search for the perfect wrap skirt on The Real Real at 2am, and knowing the reasons behind my motivations has empowered me to just STOP doing this. And, by extension, STOP nuking my financial goals by spending money that would serve me better in my brokerage account. So I’m sharing my shopping addiction journal prompts with you today. I hope they help you figure out how to curb your shopping too.

Be sure to check back for more shopping-related topics – this is a key part of financial health, and I want to make sure my beloved readers are prepared to build a strong financial foundation!

Shopping Addiction Journal Prompts to Reflect on Shopping NOW

1. What are you looking for these days? Whether it’s clothes, self-care items, decor, kitchen gadgets, tech, or something else – what purpose do you think these things will serve in your life?
2. Who are you shopping for? Is it a version of yourself you want to become? What are some ways you can embody your ideal self that don’t involve shopping? It can be helpful to “try on” a new persona BEFORE shopping for them, lest you end up with some trendy jewelry that you don’t actually like in a year.
3. If you’re looking for something to treat yourself with, what are you rewarding yourself for? Hint: if you’ve just had a tough day, week, or month, consider looking for ways to manage your emotions that come from within, like a new hobby, working with a therapist, or reading a self-help book (from the library).
4. Think about your future self. Is what you’re shopping for right now going to serve them? What kind of meaning will your purchase provide?
5. How long will the thing you’re considering purchasing last? Do you want to buy it again in a year, or do you want to save up for something that will last 10 years? See prompt #7 for cost-per-use calculation – that could impact your choice here.
6. How long will this item sit in a landfill when you’re done with it? This might take some research – a good redirection for your energy.
7. How many times are you going to use this item? Take the price and divide it by the number of uses you’re going to get. Are you comfortable spending that much every time you use this item?

Things you can do in the moment instead of purchasing that item

Reflecting on these issues doesn’t always help me feel ready to walk away from a purchase, so sometimes, I’ll just redirect my energy towards something that delays the purchase. You might find that – like me – a little delay takes away your desire to make the purchase entirely.

1. Budget for it. Look at your monthly spending budget and consider if you can actually afford this item. It can be more rewarding to puzzle your way through saving for an item instead of just buying something without knowing if it’s affordable to you.
2. Read reviews. Negative reviews turn me off stuff pretty quickly.
3. Look for a smaller-investment option. I love buying travel-sized beauty products to see if I even like something before getting the big one. In that vein, I also like to keep the trial-sized stuff that comes with purchases I made, and I make it a point to use them. It fulfills my desire for novelty, curbing my desire to spend. Ariana’s new perfume is fine, but I didn’t have to spend any money on it to find out!
4. Look for a secondhand option that fits your budget. Set alerts for this item your secondhand shopping app of choice, and see how you feel about it in a week or two.
5. Add it to a wish list WITH the price. If you look at the name and price of this item every day for a month or two and you still feel drawn to it, maybe it’s worth saving for or purchasing! But you probably aren’t in your clearest mindset when you’re shopping randomly on a Tuesday, ngl.
6. Educate yourself on the environmental impact of your purchase. Look into the carbon footprint of the shipping, how long the material takes to degrade, and any upcycling/recycling options that might exist. MIGHT.
7. Write down what you were shopping for and whether or not you purchased it. Keeping track of how often you make certain choices can help you figure out if your shopping addiction is under control or not – believe me, you will not remember!
8. Engage with the things you have already purchased. Clean your shoes and jewelry. Organize your closet. Pull out some old decor you haven’t seen in a while. Read a book you already own. Use a subscription service you already pay for, like Spotify or Hulu. And when you do these things, remind yourself of your GRATITUDE for these things you already have! Which leads me into…

Shopping Addiction Journal Prompts to Reflect on PAST purchases

1. What are your top 10 most-used items? Are you happy with these? (I believe it’s best to invest in things that you touch every single day. For example, get a nice phone case instead of a new phone. Buy high-quality clothing made of natural fibers, and then wear it for a while and see how it actually fits on your body and how well it lasts. As for things you touch rarely, consider inexpensive options, borrowing, or free alternatives. Like, I don’t have a printer because I can print at the library for free when I need a return label or planner pages.)
2. What are your top 10 most regretted items? How much did those things cost? Examine each item on your list and think about why you bought them – what did you think you would gain? Did you return any of them and get your money back?
3. If you curbed some of the shopping decisions you regret, what would you be able to buy instead? Think bigger than just items – would you make some progress in saving for a down payment? What about an experience, like travel or live music? How much would that money grow in your brokerage or high-yield savings account after five years? If you haven’t considered these options before, those types of accounts are some new things you can start shopping for that will actually serve your future self, and many of them are free to open.

Shopping Addiction Journal Prompts to Inform Your Future Purchases

1. What does financial freedom mean to you, and how does your current spending align with that goal? I really believe the obsession with spending money can be redirected into serving your future self. For example, instead of spending money, you can get a similar hit of dopamine by throwing that cash into a savings account. Even a small, $10 purchase can be repurposed to your savings.
2. How can you maintain the things you’re happy with so that they don’t need to be replaced? This is especially important for things that are pushed on us frequently, like clothing, or big liabilities that can become BIGGER, like your car.
3. What are some things you can count on purchasing again, instead of spending brain power searching for new alternatives? Think cosmetics!!!! Oh my god, the amount of time I’ve spent looking for new skincare and hair care products that I really didn’t need to seek out… spend your time and your money wisely, everyone. If you like your moisturizer, use it until it’s done, then just buy it again. With this prompt, keep in mind that you need to un-learn the habit of shopping, and there are areas where you can crop out the need to shop by simply repurchasing stuff you like.
4. What are some ways you can funnel your shopping budget into something that nourishes you, like food or education? Is there a fancy restaurant you want to try, that you believe you can’t afford because you spend a lot of money on stuff you don’t need? What about higher-quality ingredients to cook with at home? Is there a class you want to take that you keep putting off? What about a book that you think would be valuable to own instead of check out from the library, so you can refer to it as you work on personal projects? What about community groups you’d like to join that would enrich your day-to-day? Thinking about these things can provide you an incentive to save for what actually makes you feel better and become your highest self.

Stay tuned for more shopping addition topics.

This is a special focus of mine, as someone who loves to shop and believes that spending can serve any goal you want it to.

If you don’t already follow me on Instagram, head over there for some more lighthearted approaches to this topic. The only thing I love more than nourishing myself is poking fun at myself. 🙂