Overspending can be a vicious cycle. As we get more stressed and more cortisol runs through our body, the more we need that circuit-breaker to stop the habit. She suggests walking in nature, spending time with friends and family or getting some exercise.

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“Online shopping gives us a dopamine hit, which is a chemical reward for the body. Taking a breath, getting off the phone and breaking that habitual pattern can save you a lot of money,” she says.

“Bear in mind that the high comes from the research and pursuit of the item, not the acquiring of it. The dopamine has left us by the time it arrives, so if you can train yourself to just enjoy the search, you’re going to be much better off,” she says.

Here are some ways you can combat your need for instant gratification.

1. Recognise your urges

If you’re an avid social media scroller and that’s where you find yourself interacting with the temptation of online shopping, it might be time to put down the phone.

Turn off your notifications, minimise your scrolling time and remind yourself of your financial goals. Setting boundaries for yourself is hard, but established limits is the only way to avoid temptations and help you feel more in control.

2. Wait it out

If you’ve recognised that you are a compulsive online shopper, admit it out aloud to yourself so you can address the problem that it’s causing in your life. Start by waiting 24 hours to see if you’re still thinking about that item sitting in your online cart. The chances are, probably not.

3. Reward yourself in other ways

You might not be able to buy exactly what you want when you want it, but you can still reward yourself in other ways to keep motivated.

Praise yourself for resisting spending distractions and create a reward system to keep yourself on track. For example, focus on the discretionary spending you have set aside this month, and what you intend to do with it.

4. Look after yourself better

If you’ve got enough sleep in the tank, you eat well and you’ve got balance in your life, you’re more likely to be able to resist temptation by lowering your cortisol levels, and avoid debt traps to reach your financial goals.

Distract yourself with a walk, call a friend or head to the kitchen and do some meal prep for tomorrow instead.

5. Focus on goals

Your budget is the pathway to achieving your financial goals, so revisit that when you’re feeling tempted and dabble in some online shopping instead. Knowing where you want to get to and focusing on the steps you need to take to get there will hopefully bring you back on track.

6. Slow down

Life moves at lightning speed these days. Working full-time, paying bills on the commute to work and squeezing in exercise in our lunch break can normalise the pull of online shopping.

By slowing down and focusing on our own goals rather than being caught up in societal pressures – despite living in such an instant world – will help you achieve your financial goals faster.

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7. Get support

Whether it’s your partner, sibling, close friend or an online community, build yourself an accountability network of people who can keep you on track and celebrate your wins with you.

With their help, change your focus so that you’re celebrating your financial wins, however small they might be.

Advice given in this article is general in nature and is not intended to influence readers’ decisions about investing or financial products. They should always seek their own professional advice that takes into account their own personal circumstances before making any financial decisions.

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