Listen to today’s content:
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Welcome to Day 2 of The Dopamine Spending Reset — you’re doing great.
Yesterday we focused on what triggers the spending impulse. Today, we’re zooming in on what happens next — the urge to spend.
ADHD brains are always looking for stimulation, relief, or control. So when a trigger hits, your brain says:
“Spending! That’ll help!”
And before you know it… click, swipe, confirm.
Today’s focus: Notice the urge
That tiny window between trigger and action, that’s the moment we’re looking for.
You don’t have to resist it or stop yourself today.
Just catch it in the act and write it down.
Today’s action:
Every time you feel the urge to spend:
- Jot down what you wanted to buy
- Where you were (in your body, your brain, or online)
- What you were feeling right before
That’s it. Don’t worry about changing the behavior.
Just notice the urge, the way a scientist or detective would.
The more we build awareness of spending urges the better chance we have of stopping them. Some people find that just the act of awareness causes them enough of a pause to stop the urge.
Tomorrow we’ll start adding in new sources of dopamine, the kinds that doesn’t wreck your bank account.
You’ve got this.
— Shane