How to Break Doom Spending Spirals with a 3‑Step Calm‑Down Plan

Author Aisha

Aisha

Published on

You’re tired, scrolling headlines that make the future feel fuzzy and frightening.

Your cart is open “just to look,” and somehow there’s a candle, a skincare set, and a pair of boots staring back at you. Your brain whispers, The world is a mess anyway. Just enjoy something now. You deserve it.

You click “buy” and feel that little rush of relief.

An hour later, the calm fades. You’re left with anxiety about your card balance, the same worries about the world, and that familiar heaviness: Why do I keep doing this?

If that feels close to home, you’re not alone.

Recent coverage from Verywell Mind and others describes “doom spending” as exactly this pattern: compulsive, future‑fatalistic spending to cope with anxiety, low mood, and a gloomy outlook about the future, supercharged by easy online shopping and social pressure. It delivers a short burst of dopamine, then leaves behind guilt, debt, and worse mental health.1 SoFi notes that this often shows up as emotional spending, retail therapy, revenge spending, and impulse buying when people feel like long‑term planning is pointless.2

CNBC reports that about 1 in 5 Americans are doom spending, with credit card debt reaching roughly $1.21 trillion, making those “little treats” very expensive over time once interest piles on.3 Crown Financial Ministries points out that this kind of spending can feel soothing in a crisis—during inflation, global turmoil, or high rates—but can take years to repair.4

So if doom spending is understandable but harmful, what do you do when you feel yourself sliding into a spiral?

The good news from multiple experts is that you don’t need perfect willpower or a total personality makeover. You need a tiny, repeatable calm‑down plan that fits the way your brain actually works.

Why doom spending spirals feel so sticky

Across recent sources, doom spending is framed as a type of emotional spending: using purchases to self‑medicate feelings like anxiety, boredom, loneliness, or hopelessness.5678 Insight Trends World notes that this behavior is especially common among Gen Z and millennials, who are navigating economic uncertainty and social‑media‑fueled instant gratification.9

Several themes keep showing up:

  • The world feels unstable. Surveys summarized by Credit Karma/Intuit and others suggest a large majority of Americans feel worried about the economy, with younger adults especially discouraged.10
  • Shopping is frictionless. Verywell Mind highlights how e‑commerce, one‑click checkouts, and constant marketing make it easy to spend before you even register the feeling driving it.1
  • Social media ramps up FOMO. SoFi describes how YOLO culture, comparison, and aspirational content amplify the urge to “live now” through purchases instead of planning.2
  • Spending gives a quick emotional hit. That “retail therapy” high is real. But as Verywell Mind and AAA/ACG explain, the relief is short‑lived, often followed by guilt, debt stress, and worse moods.15

Experts from America Saves, Barrie360, AAA/ACG, Investopedia, and others broadly agree on one key move: insert a deliberate pause—often an Hour Rule or 24‑hour rule—between the urge and the purchase.657811 During that pause, you gently calm your nervous system and then take one small proactive money step so your brain starts to associate comfort with progress, not just buying.1

That’s exactly what this 3‑step calm‑down plan is built to do.

The 3‑step calm‑down plan to break doom spending

Think of this as one simple nudge:

When doom spending urges hit, run the same three tiny steps: Pause → Soothe → Choose one money move.

We’ll walk through each in detail, then I’ll give you three variations for different personalities.

Step 1: Pause the purchase (your 24‑hour calm‑down rule)

America Saves, AAA/ACG, Barrie360, and Investopedia all recommend some version of a “wait before you buy” rule—often called an Hour Rule or 24‑hour rule—for non‑essential purchases.6578 The goal is simple: put time between the emotional spike and the payment.

You can think of it as a tiny speed bump for your brain.

SoFi and Verywell Mind both emphasize that impulsive doom spending happens when emotions are high and the future feels pointless.12 By imposing even a small delay, you give the rational part of your brain a chance to come back online.

Here’s how to turn this into a clear If‑Then plan:

If I want to buy something that isn’t truly urgent,
then I add it to a “Tomorrow” list and wait at least 24 hours before deciding.

If 24 hours feels impossible right now, borrow AAA/ACG’s gentler idea and start with an Hour Rule—a 60‑minute buffer on non‑essential spending.5 The exact time matters less than the pattern: urge → pause → decide later.

To make the pause easier for your future tired self, remove as many taps and clicks as you can ahead of time. Barrie360 and Verywell Mind suggest simple environment tweaks:71

  • Unsubscribe from marketing emails that trigger you.
  • Remove saved cards from your favorite shopping sites.
  • Use website blockers during your most vulnerable times.
  • Turn off “buy now, pay later” push notifications.

These small frictions make your pause rule the path of least resistance.

Copyable prompts for Step 1

Lock‑screen text:

“If it’s not urgent, it waits 24 hours.”

DM to yourself:

“Future me deserves calm. Add to ‘Tomorrow’ list first.”

Post‑it line near your laptop:

“Pause → Breathe → Decide tomorrow.”

Step 2: Soothe your nervous system without spending

During the pause, your brain will almost certainly argue, Buying it will make me feel better right now.

Verywell Mind points out that doom spending is often an attempt to relieve anxiety, sadness, or hopelessness.1 AAA/ACG, Barrie360, and America Saves all emphasize that awareness of your emotional state is the first step to changing the pattern.576

Your job in Step 2 is to comfort the feeling directly, instead of outsourcing that job to your cart.

Across sources, experts recommend:

  • Name the feeling. The expert synthesis notes that simply saying, “I feel anxious/lonely/bored right now,” helps your brain shift out of autopilot.1
  • Use low‑ or no‑cost soothing. Verywell Mind, AAA/ACG, Barrie360, and I Will Teach You To Be Rich suggest movement, journaling, therapy or support, walking, yoga, hobbies, or calling a friend as healthier “mood boosters” than shopping.15711
  • Include spiritual or social grounding if that fits you. Crown Financial Ministries encourages prayer, gratitude practices, and reaching out to community instead of shopping during stress spikes.4

Turn that into an If‑Then:

If I catch myself doom scrolling and filling a cart,
then I put my phone down for five minutes and do one soothing activity from my list.

Your soothing list can be tiny. You don’t need a perfect morning routine—just two or three things that help your nervous system settle a little.

Ideas drawn from the sources:

  • Take a short walk, even indoors.5711
  • Do 10 slow breaths with one hand on your chest.
  • Write a quick journal note: “Right now I feel… because…”.16
  • Text or call someone safe.54
  • Pray, meditate, or write three lines of gratitude if that aligns with your values.4

Copyable prompts for Step 2

Lock‑screen text:

“Feel first. Buy later (maybe).”

DM to yourself:

“If I’m buying a feeling, pause and give that feeling five minutes of care.”

Post‑it near your card or wallet:

“Feeling comes first. Cart comes second.”

Step 3: Do one tiny money move instead of a doom purchase

Once you’ve paused and soothed—even a little—you’re standing at a fork:

  • Back into the doom spending spiral, or
  • Toward a tiny action that makes future‑you safer.

CNBC and Credit Karma/Intuit coverage highlight two big levers that actually reduce financial anxiety: paying down high‑interest debt and building an emergency fund, even in small amounts.310 SoFi, America Saves, Crown, and Investopedia add that simple budgeting, written goals, and automated savings create a sense of control that emotional spending erodes.2648

I Will Teach You To Be Rich recommends deciding in advance how much you can safely spend on fun by creating a “guilt‑free” spending amount, so you don’t have to battle every impulse from scratch.11

So Step 3 is:

If the urge to spend is still loud after soothing,
then I do one small money action before I buy anything.

Keep this action 2–5 minutes max, so it’s realistic on low‑energy days. Draw from the expert suggestions:

  • Move a small amount of money to savings or your emergency fund.34610
  • Pay a little extra toward high‑interest debt.310
  • Glance at your written money goals for 60 seconds.28
  • Log the last thing you bought and how it made you feel.65
  • Check whether this purchase fits your budget or “guilt‑free” fun amount.211

You can also use a simple tracking app as a “calm‑down log.” An app like Monee, which focuses on quick, no‑friction expense entry while keeping your data private, can be a gentle place to jot what you spent and how you felt—without ads nudging you to spend more. The key is that it acts as a mirror, not a judge.

Copyable prompts for Step 3

Lock‑screen text:

“One tiny money move before I buy.”

DM to yourself:

“If I’m tempted to doom spend, I move a little to savings or debt first.”

Post‑it near your computer:

“Progress hit > shopping hit.”

Three ways to personalize this plan

The calm‑down plan is one nudge: Pause → Soothe → Tiny money move.

But your brain, schedule, and energy are unique. Here are three variations grounded in the same research, tailored to different styles.

1. For the planner who loves structure

You like checklists, written goals, and clear rules.

SoFi, Investopedia, and America Saves all suggest using structured financial planning—budgets, automatic savings, and written goals—to create guardrails against emotional spending.286 I Will Teach You To Be Rich adds the idea of a pre‑decided guilt‑free spending amount, so you know exactly what’s safe to enjoy.11

Your version might look like:

  • If‑Then rule:
    If a purchase is non‑essential and above my chosen amount, then it goes on my 24‑hour list, not my card.
  • Calm‑down kit:
    • A note in your planner with your top three soothing activities.
    • A written list of fun, no‑cost mood boosters (America Saves’ “feel‑good” list idea).6
    • A quick template to check: “Does this fit my budget and goals?”58
  • Tiny money move:
    • Update your budget.
    • Nudge up an automatic savings transfer by a small amount.
    • Check off a mini milestone toward your emergency fund.

Copyable prompt for planners (DM):

“If it’s not in the plan, it waits 24 hours.”

2. For the overwhelmed brain that’s low on energy

Maybe you’re juggling caregiving, work, health, or ADHD‑ish days. Long lists make you shut down.

America Saves and AAA/ACG normalize emotional spending as human and encourage small habit shifts instead of dramatic overhauls.65 The expert synthesis emphasizes that simple, repeatable systems work better than relying on motivation.1

Your version:

  • If‑Then rule:
    If I feel the urge to buy while I’m scrolling, then I put it on my “Later” list and do just one calming thing for two minutes.
  • Calm‑down kit:
    • One go‑to soothing move (e.g., 10 deep breaths, a 3‑minute walk, or texting a friend).
    • One tiny money move (e.g., check my balance or log a purchase).
  • Permission slip:
    • You don’t have to say “no” forever. You’re just saying “not yet.”

Copyable prompt for overwhelmed days (lock‑screen):

“Not never. Just not right now.”

3. For the social soul who feels pressured

Axios and The Guardian describe “loud budgeting” as a social‑media‑driven counter‑trend where people openly say no to overspending, normalize financial boundaries, and proudly protect their goals—rather than quietly doom spending to keep up.12

Your version of the calm‑down plan leans on connection and communication:

  • If‑Then rule:
    If a friend invites me to something that stretches my budget, then I use a loud budgeting script instead of doom spending later.
  • Sample scripts (from loud budgeting insights):
    • “That’s not in my budget right now, but I’d love to hang another way.”
    • “I’m saying yes to my savings goal this month, so I’m passing on this one.”124
  • Tiny money move:
    • After you say no, move a small amount toward your savings or debt so you feel the reward immediately.34

Copyable prompt for social pressure (post‑it or DM):

“If I say ‘no’ to this plan, I’m saying ‘yes’ to my future.”

What if you doom spend anyway?

You will have days where you see the spiral, shrug, and buy anyway.

America Saves and AAA/ACG both emphasize that emotional spending is a human response, not a personal failure.65 Verywell Mind and Barrie360 also note that shame tends to fuel more emotional spending, not less.17

So when you slip:

  1. Drop the self‑attack.
    Replace “I’m terrible with money” with “I was overwhelmed and reached for comfort. That makes sense.”

  2. Use the calm‑down plan after the fact.

    • Pause more purchases for the rest of the day.
    • Do one soothing activity.
    • Take one tiny money move, like checking your balance or moving a little toward savings.

  3. Get curious, not judgmental.
    Journaling about what you were feeling (America Saves’ and AAA/ACG’s advice) helps you spot patterns over time.65

Copyable prompt for post‑spiral moments (DM):

“I’m allowed to learn from this without hating myself.”

Gentle guardrails so spirals happen less often

Beyond your 3‑step calm‑down plan, the sources suggest building a few simple systems that make the healthier choice the easy default.

From SoFi, America Saves, CNBC, I Will Teach You To Be Rich, Crown, Credit Karma/Intuit, and Investopedia:263114108

  • Automate what you can.
    • Small automatic transfers toward an emergency fund.
    • Automatic payments toward high‑interest debt.
  • Give every dollar a job.
    • A basic budget where money is assigned to essentials, goals, and a realistic fun amount.
  • Create guilt‑free fun money.
    • A set amount you can spend on “retail therapy” without shame, as long as the rest of your plan is on track.11
  • Limit your trigger environments.
    • Less mindless scrolling in shopping apps.
    • Unsubscribing from promotional emails.
    • Removing saved cards or one‑click checkout where possible.1710
  • Use tools that respect your brain and your privacy.
    • A simple tracking app like Monee can help you quickly log spending and emotions, see patterns in doom spending, and share a view with a partner—without ads trying to sell you more.

Insight Trends World and the expert synthesis both suggest that financial mindfulness—being honest about your feelings, needs, and limits—is a powerful antidote to doom spending trends.91 Axios’ loud budgeting insights add that sharing your boundaries out loud can transform “I can’t afford that” from shame to strength.12

Bringing it all together

When the world feels uncertain, doom spending, revenge spending, and emotional “retail therapy” make deep sense. They’re quick, accessible ways to self‑soothe in a system that doesn’t always feel safe.

The research and expert advice across Verywell Mind, SoFi, CNBC, America Saves, AAA/ACG, Barrie360, Investopedia, Crown, Insight Trends World, I Will Teach You To Be Rich, and loud budgeting coverage all converge on a compassionate truth:

You don’t have to be perfect with money to protect yourself.
You just need repeatable moments of pause, care, and tiny progress.

Your 3‑step calm‑down plan is one way to build that:

  1. Pause the purchase with an Hour or 24‑hour rule.
  2. Soothe your nervous system with simple, no‑cost comfort.
  3. Do one tiny money move that makes future‑you safer.

You can run this plan in a checkout line, on your couch at midnight, or when a friend invites you to something that stretches your budget.

Every time you do, you’re rewiring a little: teaching your brain that relief can come from breath, connection, and small wins, not just from the “place order” button.

And that’s how spirals slowly turn into systems that love the you who’s here now—and the you who’s still coming.

Sources:

Footnotes

  1. Verywell Mind, “Why Doom Spending Isn’t the Stress Relief You Think You Need,” 2025. ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8 ↩9 ↩10 ↩11 ↩12 ↩13 ↩14

  2. SoFi, “What Is Doom Spending?”, 2024. ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8

  3. CNBC, “1 in 5 Americans are ‘doom spending’ — here’s how that can backfire,” 2025. ↩ ↩2 ↩3 ↩4 ↩5 ↩6

  4. Crown Financial Ministries, “Doom Spending,” 2024. ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8 ↩9

  5. AAA / ACG, “Breaking Free from Emotional Spending: Practical Tips to Manage Your Money,” 2024. ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8 ↩9 ↩10 ↩11 ↩12 ↩13 ↩14

  6. America Saves, “6 Ways to Break the Emotional Spending Cycle,” 2023/2024. ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8 ↩9 ↩10 ↩11 ↩12 ↩13 ↩14

  7. Barrie360, “Breaking the cycle: How to stop your emotional spending habits,” 2025. ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8 ↩9

  8. Investopedia, “Are Your Clients Emotional Spenders? Here Are 3 Tips to Pass Along,” 2025. ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8

  9. Insight Trends World, “Americans are feeling anxious — so they’re ‘doom spending’,” 2024. ↩ ↩2

  10. Synthesized from coverage referencing America’s Credit Karma/Intuit surveys on economic anxiety, 2022–2024. ↩ ↩2 ↩3 ↩4 ↩5 ↩6

  11. I Will Teach You To Be Rich, “The Hidden Cost of Emotional Spending (& How to Take Control),” 2024. ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8

  12. Axios, “Gen Z fuels ‘loud budgeting’ personal finance trend,” 2024. ↩ ↩2 ↩3

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