7 Proven Tips for Breaking the Target Run Spending Habit

Have you ever strolled into your favorite department store with a plan to pick up just a few items, only to leave wondering how you ended up with so much more in your cart?

I know I’ve been there—it’s been a regular aspect of our family’s grocery shopping adventures. The place is filled with so many interesting things to experiment with and buy. And that feeling of excitement releases a pleasurable burst of dopamine, priming your brain to take the “hit” again in the future.

The more I think about my relationship with consumerism, the more self-aware I become. It’s not that I plan to completely give up spending money on fun new things, but I do want to protect myself against impulse decisions I might regret later.

While I’m still very much a work in progress, I have made a lot of progress in this area. The following tips are some of my best advice for anyone who feels they could use a bit more control in this area of their life.

Keep a running total of spending while shopping

As we’ve transitioned our family to a cash-saving, debt-free lifestyle, I’ve become much more conscious of our budget. In fact, I have a mental budget for each shopping trip I take and I try to keep a running tally of each item I add to my cart. Knowing how I’m doing compared to my budget helps me to keep my spending in reasonable bounds.

Practice gratitude for what you already own

This might sound funny to some, but we know from positive psychology research that gratitude is not a trait that some people have and others don’t—it’s more like a muscle that can be strengthened. And when you exercise gratitude, you prime yourself to focus more on the things you already own, rather than the things you don’t have yet. Gratitude is a powerful antidote to overconsumption.

Go shopping with a specific list and stick to it

I’m naturally more of a spontaneous, go-with-the-flow person, but being married to my wife has taught me the value of planning ahead. For example, when we go shopping, she always has a list of what she wants to buy, and she sticks to it. This simple act helps to avoid impulse buys, especially when I’m feeling emotionally “up” and more likely to splurge.

Be on the lookout for ways marketers might manipulate you

I remember back in high school, I watched a video about how advertising works, and I found it fascinating. It was amazing to me how marketers could manipulate people into buying things they didn’t need. Even though I see marketing as a value-neutral activity (helps me find products I love), I still like to be aware of the ways I’m being manipulated.

Avoid shopping when you’re feeling emotional (happy or sad)

Just yesterday, I found myself in a particularly good mood, and as a result, I made a purchase that I probably wouldn’t have made under normal circumstances. It’s funny how our moods can affect our decision-making. And while I’m glad I made the purchase in this situation, being happy can sometimes lead me to overspend without realizing it. Of course, the same goes for shopping when you’re sad, or under the influence of any strong emotion that might derail your better judgment.

Weigh purchases in terms of the time you spent to earn that money

Sometimes I forget how fortunate I am to be in a position to make impulse buys without risk of financial ruin. But to reinforce the value of a dollar in my mind, I sometimes think about purchases in terms of how many hours I’d need to work to earn that money. This helps to anchor the value of money in a more tangible way, and reduces the temptation to buy something just because it’s on sale.

Put off buying an item until at least the next day

I’m a big believer that many small habits, compounded over time, have a huge influence in shaping our behavior. One of the habits I’ve embraced is the “one-day rule” which means delaying any major purchase until at least the next day. While not foolproof, simply allowing 24 hours to pass without making a decision can help to cool your emotions, and give you clarity on how badly you want something.

Don’t take your credit card with you when shopping

I know this won’t be an option for everyone, but my wife and I have transitioned to a cash-only lifestyle. We’ve found that using cash instead of credit cards makes us more conscious of our spending decisions and more likely to stick to our budget. Many times when I’m out and about, I realize I don’t have as much cash on me as I’d like to have, and so I have to make a trade-off between the things I want to buy. Being forced to make trade-offs has definitely curbed some of my thoughtless spending.

Reflect on whether your purchase is consistent with your long-term goals

I once heard a piece of advice that has stuck with me over the years: the best way to achieve your long-term goals is to make sure that your short-term goals are aligned with them. This makes perfect sense to me. If you’re trying to lose weight, for instance, each decision you make about what to eat matters. Even one impulse decision can set you back. Similarly, if you’re trying to cut down on spending, each purchase should be thought of as either moving you closer or further from your goal. After all, it’s those little decisions that can add up over time and make a big difference in the end.