Have you ever spent days thinking about something you wanted to buy, finally ordered it, and then felt nothing when it arrived?
I've been there.
I once tracked a sweater for three days. I was so excited for it to arrive. But by the time I unboxed it, the excitement was already gone.
I sat there wondering, "Why do I keep doing this?"
Here's what I learned.
Sometimes, It's Not About the Shopping
When you have ADHD, shopping can become a quick way to escape boredom or feel more stimulated.
Sometimes, the exciting part isn't owning the item.
It's finding it, adding it to your cart, clicking "buy now," and waiting for the package.
Then the excitement fades, and the guilt creeps in.
But what if you gave your brain something else to enjoy?
Meet Your Dopamine Menu
I created something called a Dopamine Menu.
It's a list of free activities you can turn to when you feel the urge to shop.
Think of it like a restaurant menu with three sections.
Appetizers: Quick 2-Minute Activities
These are small things you can do when the shopping urge first appears.
Play your favorite song and dance.
Step outside and take ten deep breaths.
Do ten jumping jacks.
Grab a fidget toy.
Drink a glass of lemon water.
The goal is to give your brain a quick change of stimulation.
Entrees: Activities That Take 5–15 Minutes
Sometimes, two minutes isn't enough.
Try something that keeps you busy a little longer.
Call a friend or send a voice note.
Write down everything on your mind.
Clear one small surface.
Make a cup of tea and enjoy it without scrolling.
Spend a few minutes journaling.
These activities can help interrupt the urge to keep shopping.
Desserts: Fun Without the Pressure
Not everything you do needs to be productive.
You can:
Watch a funny animal video.
Cuddle your pet.
Sing your favorite childhood or teenage song.
Get comfortable under a blanket.
Do something silly that makes you laugh.
Fun doesn't always need to cost money.
Try the 10-Minute Pause
Next time you want to buy something on impulse, pause.
Pick one activity from your Dopamine Menu and do it for ten minutes before deciding whether to buy.
You might still want the item afterward, and that's okay.
The goal isn't to stop shopping forever.
It's to understand whether you need the item or whether your brain is looking for stimulation.
Start Your Dopamine Menu Today
Write down three quick activities you enjoy.
Put the list somewhere you'll see it, like your phone's lock screen or a sticky note on your laptop.
Or, if you're ready to talk about your ADHD and money habits, book a FREE ADHD Money Clarity Call with me.
https://www.vanessamdean.com/book
You deserve a way to manage money that works with your brain, not against it.