10 things to do instead of self-soothing with spending

This solo episode tackles the familiar feeling of wanting to self-soothe with spending - those moments when you're hurtling toward an "I need a little treat" purchase. I'm sharing 10 practical alternatives that combine behavioural redirects (techniques to help you move through the urge) and behavioural replacements (activities to focus on instead). Whether you're stress shopping, doom scrolling into purchases, or feeling that "fuck it, I'm just gonna order it" moment, this episode provides a toolkit to intercept those spending runways before they take off. The goal isn't to never spend again, but to regain control when your decisions don't feel like your own.

Key takeaways

• Learn to identify and name the emotions driving your spending urges
• Use movement and physical activity to shift your mental state
• Apply the "Tomorrow Rule" with positive, permission-focused language
• Channel creativity and use what you already own instead of buying new
• Create pause points between feeling the urge and taking action
• Build visual anchors that connect you to your bigger financial goals
• Replace the "see-want-buy" cycle with healthier behavioural patterns
• Complete small satisfying tasks to get dopamine hits without spending
• Understand that strong feelings don't equal facts about what you need

Mentioned in this episode: https://www.allrecipes.com/recipe/241038/microwave-chocolate-mug-cake/ 

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