How Overconsumption Impacts ADHD Folks Financially, and What You Can Do About It!
The world we live in today is designed to create spending temptations left, right, and centre.. Ads are everywhere and are often targeted at us at a level that feels creepy! Social media influencers, and the highlights our friends share, make us feel like we need that fancy gadget or aesthetic mug. But this constant push to consume can be even more financially damaging for those of us with ADHD. Why? Because ADHD brains are wired for impulsivity, novelty-seeking, and, let’s face it, that sweet dopamine hit we get from hitting “Add to Cart.” Combine that with the modern culture of overconsumption, and it’s a recipe for financial disaster.
The Overconsumption Epidemic
Over the past century, our consumption habits have skyrocketed. A statistic that might blow your mind: Americans consume 17 times more material goods now than they did 100 years ago. That’s right—17 times! Globally, we’re producing about 100 billion tons of raw materials annually, yet only 8.6% of that is recycled. So not only can it be financially devastating, but it is also horrible for the planet! And let’s not forget the personal cost—the average household in North America has thousands of dollars of credit card debt, much of which comes from unnecessary spending.
ADHD and Impulse Spending: The Perfect Storm
For people with ADHD, the numbers tell an even more startling story. Studies suggest that individuals with ADHD are 12 times more likely to experience financial distress than those without it. Impulsive spending is a common ADHD trait, often triggered by boredom, stress, or even excitement. And since dopamine levels in ADHD brains are lower, shopping can feel like a quick fix—but it’s a fix that comes with a hefty price tag.
Let’s break it down:
Impulse buys: Whether it’s a $5 coffee every day or splurging on a $500 purchase on the latest health gadget we ‘know’ will help us, those purchases add up fast.
Subscriptions we forget about: ADHD makes it easy to sign up for services and forget to cancel, costing us hundreds of dollars annually. Add to it that some subscriptions and things like gym memberships often have many hoops to jump through to cancel, and you know we don’t like multiple hoops!
Emotional spending: Feeling overwhelmed or stressed? That’s when we’re most likely to overspend on things we think will bring comfort but often don’t.
10 Tips to Spend Less and Improve Your Finances
So, how do we fight the overconsumption monster when ADHD is already stacking the odds against us? Here are 10 practical tips:
Pause Before You Purchase: Create a 24-hour (or even better, 48-hour) rule before buying anything that’s not a necessity. It gives you time to determine if you really need it or just want it in the moment. This can be easier said than done, to help remove Apple/Google Pay from your cell phone and lock your credit cards.
Unsubscribe from Marketing Emails: Out of sight, out of mind. Fewer emails mean fewer temptations. If you sign up to am email list to get a promo code, unsubscribe as soon as you grab the code!
Stick to a List with Online Ordering: Whether you’re grocery shopping or getting your personal care essentials, shopping online can help prevent impulsively adding things to your cart. And you can see the total before you process your order, so if you’re over budget, you can make changes without embarrassing yourself at the checkout.
Track Your Spending: I know, I know this is NO fun! But it is impactful! Use apps or good old spreadsheets to see where your money is going. And look for ways to make it fun and rewarding. One way to do that is to set a reward if you come in under budget for a specific category. Hit your grocery budget! Yay, add the surplus to a financial goal, or your personal spending account! It’s win-win!
Plan for Dopamine Boosts Throughout the Day: Find other ways to get that hit, like exercising, listening to your favourite music, or even playing a quick game on your phone. Personally, starting the day with meditation and exercise helps me to feel fewer impulses!
Budget for Fun: Restricting yourself too much can backfire in a big way. I have seen it more times than I can count! Create a category or, ideally, a separate bank account (with regular transfers that are part of your budget) for guilt-free spending.
Limit Social Media Time: Those Instagram ads and TikTok hauls are designed to make you want things you don’t need. The less time you spend on these platforms, the fewer temptations you’ll face. When you are there, find accounts that share content you enjoy that helps improve your mood and financial education. Like this one 🤑:
Use Accountability and Tracking: Share your goals with a friend, coach, or partner who can help you stay on track. And find a way to make tracking your financial goals visible. This can serve as a regular reminder when posted in a spot we see every day but can also give you a dopamine hit when you’re colouring it in to show your progress!
Declutter Before You Buy: If you’re tempted to buy something, declutter your space first. It’ll remind you of how much you already have and might even scratch that “new and shiny” itch. Having less cluttered spaces can also help our brains slow down, which can help support our goals to buy less.
Wrapping It Up
Overconsumption isn’t just bad for the planet; it’s a major drain on your wallet, especially if you have ADHD. But here’s the thing: with a few intentional changes, you can rein in your spending, prioritize what truly matters, and take back control of your finances. It’s not about depriving yourself; it’s about making choices that align with your goals and values. ADHD might make this road a little bumpy, but with strategies and support, you’ve got this.
