Black Friday is approaching, and the sales seem to start earlier every year. Clever marketing and heavily discounted offers are designed to make shoppers move fast, but if you have ADHD, that urgency taps straight into a part of how your brain works: impulsivity.
What feels like a harmless bargain, in the moment can become a purchase you regret later. Sometimes, it can even start a pathway to overdrafts, missed bills or long-term debt before you’ve even put the credit card away.
If you have ADHD, impulse spending is more common, and it can affect your day-to-day life, but there are ways to curb your spending. We outline practical steps you can take to reduce impulsive buying during the sales and show what to do if you find yourself facing debt.
Why ADHD and impulse spending often go together
Impulsivity is one of the core features of ADHD. That doesn’t just mean blurting things out; it can show up as buying now rather than waiting, grabbing an online deal to chase a rush of excitement, or struggling to stop when an app or site is designed to keep you spending.
Research repeatedly finds higher rates of impulsive buying and more difficulty delaying gratification among adults with ADHD compared with people without ADHD.
One report found people with ADHD were far more likely to report frequent impulse-spending (around 48%) than people without ADHD (around 12%). Another survey estimated that impulse spending and related forgetfulness can cost someone with ADHD roughly £1,500–£1,700 a year on average, once missed bills and forgotten subscriptions are added in.
It’s also worth noting that pathological or compulsive buying, where shopping becomes chronic and harmful, affects a minority of the population (estimates vary, often quoted around 5–8%) but is more common among people with other mental health or executive-functioning difficulties. Gender and age trends appear in some studies (younger adults and women are often overrepresented in clinical samples), but ADHD status is a strong predictor of problematic impulsive buying.
How impulsive spending can affect everyday life
Impulse purchases don’t just hit your bank balance. They can:
- Create ongoing stress and anxiety about money, which in turn worsens executive functioning and sleep.
- This leads to missed bills and penalties when attention drifts or paperwork is misplaced.
- Reduce savings and emergency funds, making small crises feel catastrophic.
- Harm relationships if partners or family feel excluded from major financial decisions.
- Feed a cycle of shame and avoidance: the more someone hides purchases, the harder it becomes to regain control.
Because ADHD often comes with differences in planning, working memory and emotional regulation, a single “just this once” buy can cascade into larger problems before the buyer recognises what’s happened.
Practical, ADHD-friendly ways to curb impulse spending
These strategies work with how ADHD brains tend to operate. They create pauses, making it harder for a fast impulse to turn into a purchase.
- Create intentional friction
- Remove saved card details from shopping apps and browsers the week before Black Friday. Logging in and finding a card takes time, and a pause often stops a reflex buy.
- Turn off “one-click” options and unsubscribe from marketing emails (or move them to a folder you only check weekly).
- Use rules, not willpower
- Set simple, non-negotiable rules such as “no purchases over £30 without a 48-hour wait” or “only replace something that’s broken.” Rules are easier to follow than relying on self-control, in the moment.
- Make spending visible
- Use a real-time spending app or bank notifications so purchases pop up immediately. Seeing the numbers straight away creates a natural pause.
- Keep a simple running list of planned buys and check them before you shop.
- Pre-commit your money
- Move a portion of your money into a separate account before the sale starts (a “do not touch” account). Out of sight = less temptation. Many online banks offer this, such as Monzo, which allows you to put your money into different pots for different uses.
- Use pre-paid cards or vouchers for discretionary spending. When the card’s empty, you’re done.
- Replace the rush
- Plan affordable alternatives that give the same dopamine hit: a brisk walk, a short creative activity, a five-minute reward like a favourite podcast episode. Something you can do immediately instead of buying.
- Shop with a friend
- Ask a trusted friend or partner to be your “accountability shopper”: they review any big purchase before you click pay.
- Delay and review
- For any non-essential item, add it to your basket, then set a reminder to revisit in 24–72 hours. Many retailers reserve baskets, but your urge to spend often fades with time. Alternatively, place your phone in another room so you can’t easily access it. Out of sight, out of mind!
What to do if you’re already in debt or struggling
If impulse spending has left you with debt, there are several routes back to stability:
- Stop new debt. Pause credit card use and freeze shopping apps.
- Get the whole picture. This may be hard, but list every debt, priority bills (rent, utilities), interest rates and minimum payments. Seeing everything reduces the anxiety of the unknown.
- Contact creditors early. Many lenders will offer temporary arrangements if you explain the situation. It’s better to ask and get a plan in place than miss payments.
- Use free debt advice. Services like Citizens Advice and StepChange offer free, confidential guidance and can help you set up affordable repayment plans.
- Consider tailored financial coaching. For people with ADHD, working with a coach who understands executive-function challenges can be transformative: they help build routines and create systems that reduce future impulsive spending. For information on how coaching could help you, CLICK HERE
If impulsive spending or money management is becoming a problem, an assessment can clarify whether ADHD or another neurodivergence is contributing to the issue. From there, tailored coaching and practical plans, including tools to handle shopping seasons like Black Friday, can be built around your strengths and real-world routines.
Black Friday can be a minefield for anyone, but the combination of ADHD and modern, persuasive online shopping makes it particularly risky. If impulse spending is causing ongoing harm, seeking specialist assessment or coaching is a practical and effective next step.
The ADHD Centre can help with an assessment or coaching plan tailored to money management and impulse control. Our approach is practical, compassionate and built for people who need systems that actually work in everyday life.
About The ADHD Centre
The ADHD Centre offers a broader range of assessments and support to reflect how often ADHD co-occurs with other neurodivergences. Alongside ADHD assessment and treatment, we provide services for autism, dyslexia, dyspraxia and dyscalculia and coaching services designed specifically for people with ADHD and co-occurring conditions.
Our specialist psychiatrists and coaches provide evidence-based services, including ADHD diagnosis, medication management, coaching, mindfulness training, and educational support.
We offer:
- ADHD enhanced and autism assessments
- Dyslexia, Dyspraxia, and Dyscalculia assessments
- Workplace Needs Assessment (WPA)
- Coaching in the corporate space
- Free online workshops and webinars. Past events included Supporting Neurodiversity in Schools and Navigating Neurodiversity at University.
We offer ongoing support beyond diagnosis. For more information about our services, please visit our website at www.adhdcentre.co.uk
Our highly experienced team is on hand to provide expert insight, advice, support, and guidance on ADHD, including how to manage it effectively and embrace some of its challenges.
Book an ADHD assessment HERE
For more information on how we could help you: Call: 0800 061 4276
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