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If you’ve ever found yourself parked at a grocery store end cap, scanning a new product, or arrived at checkout<\/a> and wondered, who put all this in my cart? you\u2019ve fallen victim to it.<\/p>\n No, we\u2019re not talking about the grocery products<\/a> themselves\u2014that\u2019s another lesson for another day. We\u2019re talking about the tricks of the grocery store<\/a>.<\/p>\n It’s important to remember: Grocery stores are businesses. They\u2019re designed very intentionally to get you to spend as much money as possible on a single trip. Yes, even if you’re on a budget\u2014and even if you think you know exactly what you’re shopping for.<\/p>\n At a time when food costs are rising and package sizes are shrinking<\/a>, those subtle nudges can quickly wreak havoc on your shopping plans. But the good news is, once you know what to look for, you can take back some control.<\/p>\n How to Navigate the Grocery Store, According to a Financial Expert<\/p>\n Personal finance educator Tori Dunlap has built a career helping people feel more in control of their money, and grocery spending<\/a> is a conversation that comes up often.<\/p>\n As the founder of Her First $100K<\/a>, host of a top-ranked financial podcast, and a Forbes 30 Under 30 honoree, Dunlap is known for breaking down everyday money habits in a way that actually feels doable. And lately, she says, grocery shopping has become a bigger stress point.<\/p>\n When we spoke with her through her partnership with Qdoba<\/a>\u2014centered around tax day stress (because what tax day stress isn’t treated with free guacamole?)\u2014she didn\u2019t hesitate to call out what\u2019s really going on inside the grocery store.<\/p>\n “Everything’s more expensive,” she began. “We all feel it, we all know it, but also from the expert standpoint, like, it is proven<\/a>.”<\/p>\n Finding Essentials<\/p>\n From the slow music to the warm lighting, grocery stores<\/a> are designed to make you stay awhile, even if you don’t need to.<\/p>\n “So much about the way grocery stores are structured is there to get you to spend more, get you to spend mindlessly,” she shared. “The very fact that a lot of the things we need are in the very back of the store is not an accident. The eggs, the milk, the things that most Americans are buying are in the very back, and you gotta navigate through all the shiny stuff.”<\/p>\n Specifically, watch for key impulse spots like end caps, seasonal displays, and drink stations at the checkout line\u2014all there to capitalize on quick, emotional decisions.<\/p>\n Shopping the Perimeter<\/p>\n There\u2019s also a reason the store feels fresh and healthy<\/a> when you first walk in.<\/p>\n “The healthiest things in the grocery store are on the outside aisles,” she explains, pointing out that it\u2019s typically produce<\/a> first, followed by proteins, then dairy. The logic behind it? Once you\u2019ve made a few \u201cgood\u201d choices, it becomes easier to justify more indulgent ones later.<\/p>\n Meanwhile, the middle aisles are where the boxed, processed, and often more expensive items live.<\/p>\n “So if we can mostly shop in [the outer aisles], we’re not only going to eat healthier, but it’s also going to be less expensive than buying a lot of the processed food in the middle aisles.”<\/p>\n One Recommended Detour<\/p>\n There is one exception to the perimeter rule.<\/p>\n On her website<\/a>, Dunlap shares that she almost always checks the discounted racks in the back of the store. It\u2019s one of the few places where wandering can actually work in your favor.<\/p>\n “It\u2019s usually two horizontal racks by where employees go in and out, filled with goods that have been discontinued or are about to expire. The items are often 50 percent off\u2014I\u2019ve scored cookie mix, tea, and spices\u2014and it\u2019s worth a trip to the back corner to go sleuthing. It feels like a treasure hunt, as there are never the same things twice,” she shares.<\/p>\n Stop Shopping Hungry<\/p>\n The final tip is a simple one: Don\u2019t go in hungry.<\/p>\n “You’re statistically more likely to spend money if you go in hungry,” she explained.<\/p>\n So even if you\u2019re just planning a quick grocery run before dinner, make sure to grab a small snack first\u2014otherwise, everything starts to look like a good idea.<\/p>\n The Bottom Line<\/p>\n You can\u2019t change how the grocery store<\/a> is designed, but you can change how you shop.<\/p>\n Once you understand the layout and the small ways it sways your behavior, it becomes a lot easier to stick to your plan\u2014and your budget.<\/p>\n