Ding-dong

That's the sound of a £60 online purchase made two nights ago at 4 AM getting delivered to your door. You bought this overpriced gadget impulsively because you thought it would make your life easier, but now you're regretting every pound.

(This is a common occurrence for those with ADHD).

One challenge with impulsivity and access to things like online shopping is being vulnerable to overspending — over time, this can add up to a lot of financial strain. Luckily, this is something we can manage.

In this article, we'll discuss:

  • The relationship between ADHD and impulsive spending
  • Custom strategies to reel in your spending online and IRL
  • General tips for better financial health

Let's begin:

Image displaying a 50% sale sign suggesting the link between ADHD and impulsive buying.

Understanding the relationship between ADHD and impulsive spending

ADHD can manifest in several ways — sometimes helpful, sometimes harmful. People with ADHD may struggle with impulse control, leading to impulsive buying and overspending. This behaviour can significantly impact your financial health and overall well-being.

Impulsivity is one of three core characteristics of ADHD, defined as acting without thinking or considering the consequences. Many people with ADHD experience difficulty regulating their emotions and impulses, making it challenging to resist temptations, especially when it comes to spending money.

The impact of time blindness on financial decision-making

Individuals with ADHD often struggle with time blindness, a common symptom that impairs your ability to perceive and manage time effectively. This can lead to challenges in planning for the future, setting and sticking to financial goals, and managing resources efficiently.

  • Time blindness refers to the difficulty in accurately estimating how long tasks will take or understanding how much time has passed.
  • This can lead to overspending when individuals with ADHD focus on immediate gratification rather than long-term financial stability.

For instance, someone with ADHD may struggle to save money for an upcoming vacation or delay gratification by putting away funds for long-term goals like retirement. This difficulty in managing time and prioritizing tasks can contribute to impulsive spending habits and cause financial strain.

an image showing a credit card, money and time suggesting the link between ADHD, time blindness and spending

Psychological factors contributing to impulsive buying in ADHD

Aside from time blindness, other psychological factors may also contribute to impulsive buying behaviour in individuals with ADHD.

  • Emotional dysregulation: One of the most common factors, characterized by intense and often unpredictable shifts in emotions. This emotional instability can lead to impulsive spending as a way to cope with strong emotions or seek instant gratification.
  • Self-esteem:  Many individuals with ADHD struggle with low self-esteem and may turn to shopping as a way to boost their confidence or feel in control.
  • Hyperfocus: While ADHD is often associated with distractibility, some individuals experience hyperfocus - intense concentration on a task or activity. This can lead to excessive spending on specific interests or hobbies without considering the long-term financial consequences.
  • Depression: Individuals with ADHD may experience co-occurring conditions such as depression. In some cases, impulsive buying may serve as a temporary escape mechanism for individuals experiencing depressive symptoms, offering a fleeting sense of pleasure or relief.

If you've experienced any of these psychological factors, you may be more prone to impulsive buying.

Dopamine's role in impulsive spending and ADHD

Dopamine plays a significant role in ADHD-associated impulsivity and overspending:

  • Dopamine deficiency and impulsivity: Individuals with ADHD often exhibit lower dopamine levels, leading to increased impulsive behaviours. This deficiency drives a heightened need for immediate rewards, contributing to impulsive actions such as overspending.
  • Reward system dysregulation: ADHD is associated with dysfunctions in the brain's reward system, particularly involving dopamine pathways. This leads to a preference for immediate gratification, making individuals more susceptible to impulsive spending as a way to boost dopamine levels quickly.

At the end of the day, much of our behaviour is driven by the brain's chemical messengers. For individuals with ADHD, dopamine imbalances can play a significant role in impulsive spending behaviours.

Picture of a gamer sitting late at night in front of the PC and earing. Picture suggesting the link between dopamine, impulsivity and spending.

5 ways to manage impulsive spending

1. Gamify your spending habits

Turn managing finances into a game where you “win” by controlling spending impulses. This appeals to ADHD brains' love for novelty and immediate rewards.

  • Gamification taps into the dopamine-driven reward system, making saving and spending control more engaging.
  • Breaking tasks into small, winnable steps aligns with ADHD’s difficulty with long-term planning.

How to implement: Set “missions” for avoiding impulsive purchases, rewarding yourself with points or small treats for success. Or, track “no-spend days” on a calendar and aim for streaks, like a video game high score. This way, you make saving money more fun than spending money.

Picture of names and scores keeping track of a game. Suggesting the possibility to gamify spending habbits in ADHD.

2. Introduce a "buffer zone" for purchases

Implement a mandatory pause period before buying anything non-essential to reduce impulsivity.

  • Time delays reduce emotional intensity and provide a chance to reconsider the purchase.
  • ADHD brains benefit from structured systems that minimise snap decisions.

How to implement: Use a browser extension or sticky note reminders to enforce a 24-hour delay for online purchases. For in-person buys, leave the item on the shelf and set a reminder to revisit it tomorrow.

Example: Alex wants to buy a cool gadget they saw online. Their browser extension sends a notification saying, “Wait 24 hours!” By the next day, Alex realises they don’t actually need it and feels proud of their restraint.

Picture of a 24hrs sign suggesting the importance to wait before making any impulsive purchases.

3. Take advantage of visual cues

Make your financial goals and consequences highly visual to leverage ADHD's responsiveness to visual stimuli.

  • Visual cues capture attention better than abstract concepts like "saving money."
  • Seeing the benefits or drawbacks directly can override impulsive urges.

How to implement: Create a vision board showing what you’re saving for and place it near your wallet or on your phone lock screen. Alternatively, keep a photo of a past regretted purchase as a reminder of what you want to avoid.

Example: Before heading out, Jamie glances at their vision board with photos of a new laptop they’re saving for. At the store, when tempted to buy an expensive sweater, they remember the laptop and walk away.

Picture of blank sticky notes, colours ready to be used to create visual cues.

4. “Spend it forward” strategy

Plan future purchases in advance to channel ADHD's tendency to hyperfocus on upcoming rewards.

  • Scheduling future spending gives dopamine boosts without immediate financial consequences.
  • It transforms impulsivity into a tool for planned gratification.

How to implement: Write down one or two “fun purchases” you’ll allow next month and stick to those. When you feel an impulse, redirect your excitement to the planned splurge. Often, simply planning this purchase will gratify your rewards centre — a bit like placing something in your Amazon cart without pressing purchase.

Example: James writes down that next month, they’ll buy a new video game. This makes it easier to resist random sales on snacks and gadgets, as he stays focused on the reward ahead.

picture of a notebook ready to set goals with a cup of coffee and a watch.

5. Make spending decisions a social activity

Engage friends or family in your spending decisions to add accountability and external feedback.

  • ADHD thrives on external structure, and sharing decisions can reduce impulsive actions.
  • Talking through a purchase often clarifies whether it’s truly needed.

How to implement: Create a “spending buddy” system. Before making a purchase over a set amount (e.g., £50), text your buddy for a quick consultation.

Example: When Maya sees a shiny kitchen gadget she doesn’t really need, she messages her friend Jake. After chatting about it, Maya realises she has three similar gadgets and skips the purchase.

Picture of two friends talking while enjoying traditional tea, suggesting the importance of making spending decisions a social activity.

Practical tips for budgeting and financial management

In general, there a few simple things you can do to keep your finances healthy:

  • Create a budget and stick to it. List your income, expenses, and savings goals to get an overview of your financial situation.
  • Use cash instead of cards or NFC payments for everyday purchases. This can help you better track your spending and avoid impulsive purchases.
  • Set aside money for emergencies. A good rule of thumb is to have at least three months' worth of expenses saved up in case of unexpected events.
  • Automate bill payments. This ensures that your bills are paid on time and helps you avoid late fees, also known as the ADHD tax, or missed payments.
  • Seek professional help if needed. If you struggle with managing your finances or sticking to a budget, consider seeking guidance from a financial advisor or counsellor.

Remember, managing ADHD and finances can be challenging, but with the right strategies and support, it is possible to achieve financial stability. Feel free to experiment with different methods and seek help when needed.

picture of pie charts and graphs suggesting tools to budget and financial management

Take control of your overspending and impulsivity today

Let's recap what we've learned so far:

  • ADHD traits like impulsivity and time struggles can lead to overspending. Acting on impulse and focusing on immediate rewards often makes it challenging to save or plan for long-term goals.
  • Dopamine plays a significant role in impulsive spending for people with ADHD. A need for quick rewards can lead to overspending, but planning fun purchases or using reward-based systems can help turn impulsivity into a positive.
  • Simple strategies can help manage spending and stay in control. Pausing before purchases, using visual reminders of goals, and involving friends for accountability make it easier to avoid impulse buys and stick to a budget.

So, while ADHD can lead to overspending, it doesn't have to be a defining factor. By understanding your ADHD and using these strategies, you can take control of your finances and achieve security and stability.

Picture of a female doing wall climbing suggesting the planning process to take control over finances.

Frequently Asked Questions

Can medication for ADHD help with overspending and impulsivity?

Yes, in some cases, medication can help manage these symptoms and make it easier to stick to a budget. However, working closely with a doctor or psychiatrist is essential to find the right personalised treatment plan.

Are there any specific budgeting methods that are helpful for people with ADHD?

Every person is different, so what works best for one may be ineffective for another. However, some popular budgeting methods include the envelope system, zero-based budgeting, and the 50/30/20 rule. Experiment with different techniques to see which one fits your needs and preferences best.

Is it possible to save money and plan for long-term goals with ADHD?

Yes, absolutely! While it may be more challenging for people with ADHD to stick to a budget and save money, it is still possible with the right strategies and mindset. Don’t getting discouraged! Remember, small steps add up over time.

Picture with the word possible, suggesting that everything is possible including managing finances with ADHD.

Are you struggling with impulsive spending due to ADHD?

Want to learn about our comprehensive approach to the ADHD assessment? Learn everything by visiting our page Private ADHD Assessment Guide

Not sure if your impulsive spending may be due to undiagnosed ADHD symptoms? Take our free screening test ADHD Screening Test for Adults

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References

Behavioral models of impulsivity in relation to ADHD: Translation between clinical and preclinical studies - PMC

ADHD Time Blindness: How to Detect It & Regain Control Over Time - ADDA - Attention Deficit Disorder Association

Finances and ADHD A Difficult Relationship | Not Impossible

ADHD Specialist - Adult ADHD Symptoms & Diagnosis London & UK

ADHD Specialist - Adult ADHD Depression & Treatment London & UK

ADHD Screening Test for Adults | ADHD Specialist

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Disclaimer: The information is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, and information, contained in this article is for general information purposes only and does not replace a consultation with your own doctor/health professional. Information about mental health topics and treatments can change rapidly and we cannot guarantee the content's currentness. For the most up-to-date information, please consult your doctor or qualified healthcare professional. For more information, you can check the Royal College of Psychiatrists (rcpsych.ac.uk)

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