How to Make a No-Spend or Low-Spend Challenge More Realistic with ADHD

Embarking on a no-spend or low-spend challenge can be a great way to become more intentional about your money and financial habits. But no-spend challenges can feel super intimidating and are often even more challenging for ADHDers. The impulsivity, executive dysfunction, and difficulty staying consistent that often come with ADHD can make traditional budgeting and saving approaches seem impossible.

But here’s the good news: with the right mindset and strategies tailored to your ADHD brain, you can make a no-spend or low-spend challenge not only achievable but empowering. Let’s explore how you can make this challenge realistic, flexible, and, most importantly, ADHD-friendly.

1. Start Small & Keep It Flexible

For most ADHDers, the idea of committing to a month-long challenge can feel daunting. This is especially true if you’re prone to getting overwhelmed by long-term goals or if you struggle with maintaining consistent routines. Rather than trying to complete a full 30-day challenge right out of the gate, start small. A one-week or even three-day no-spend challenge can help you build momentum without feeling suffocated by the pressure of an extended commitment.

Flexibility is key here. Tailor the challenge to your needs by allowing yourself exceptions for necessary expenses or unexpected events. You don’t need to go cold turkey; the goal is progress, not perfection. The flexibility to have "low-spend" days, where you limit but don't eliminate spending, can help make the challenge feel more manageable and sustainable.

2. Set Clear, Specific Goals

ADHD brains thrive on novelty and clarity. Instead of setting a vague goal like “I won’t spend on unnecessary things,” try being more specific: “For the next seven days, I won’t buy clothes, order takeout, or make any impulse purchases.”

Breaking down your goals into clear, measurable actions makes it easier to focus and stay on track. By knowing exactly what you’re working toward, you reduce decision fatigue and create structure around your spending habits. Plus, the satisfaction of achieving small, specific goals can give your brain the dopamine boost it craves, keeping you motivated. If you’ve already spent time categorizing your expenses, it may be even easier to create these specific spending goals.

3. Use Visual Reminders

If you have ADHD, you’re likely familiar with the concept of “out of sight, out of mind.” To keep the no-spend challenge top of mind, it’s helpful to set up visual reminders. These can be sticky notes on your fridge or wallet, a daily reminder on your phone, or even a colorful chart to track your progress.

One idea is to create a no-spend calendar. For each day you successfully avoid unnecessary purchases, reward yourself with a sticker or checkmark or color in the day on your calendar. Visual tracking provides positive reinforcement, giving you a sense of accomplishment as you see your progress accumulate.

4. Find Ways to Meet Your Dopamine Needs

Many ADHDers use spending as a way to chase that dopamine rush 🙋‍♀️ Whether it’s an impulsive online shopping spree or a last-minute decision to order takeout, the excitement of spending can temporarily satisfy the brain’s craving for stimulation. The downside, though, is that those quick dopamine fixes can wreak havoc on your finances.

To avoid falling into this trap, look for alternative ways to meet your dopamine needs. Engage in activities that give you the same feel-good sensation without costing money. For instance, you could take up a creative hobby like painting or writing, spend time outdoors, play music, or connect with a friend. The key is to find healthy, no-cost ways to light up your brain so that you’re less likely to reach for your wallet as a source of satisfaction.

5. Plan for Impulse Triggers

Impulse buying is a common challenge for those of us with ADHD, so anticipating and planning for triggers is essential. Set up systems that help you avoid those quick-spending decisions. A few strategies include:

• Unsubscribe from marketing emails. Promotional emails and sales alerts are designed to tempt you, so take away the temptation by removing yourself from these lists.

• Delete shopping apps. If online shopping is your weakness, deleting apps or adding blockers to shopping websites can make impulse buys less accessible.

• Use the 24-hour rule. Before making any non-essential purchase, wait 24 hours. This time buffer allows you to reevaluate whether the purchase is necessary and aligned with your goals.

6. Build In Rewards

One of the best ways to stay motivated during a no-spend challenge is to reward yourself along the way. As ADHDers, our brains respond well to positive reinforcement, and having a reward to look forward to can provide the extra dopamine boost that keeps you going.

After completing a no-spend week or hitting a specific milestone, treat yourself to a small, budget-friendly reward. The reward doesn’t need to be extravagant—what matters is that it gives you a sense of accomplishment and a reason to keep pushing forward. If a no-spend challenge is overwhelming, also consider a hybrid approach where you don’t spend money during the week and then let yourself make small, intentional purchases over the weekend or on your day(s) off.

7. Get Support

You don’t have to take on a no-spend challenge alone. In fact, sharing your journey with others can increase accountability and provide the support you need when things get tough. Whether it’s a family member, friend, or an online community, having someone to talk to about your wins and struggles can make a big difference. We often benefit from external motivation, so consider teaming up with a buddy who can encourage you and keep you accountable. You might even find a friend who’s willing to do the challenge with you!

Need help getting started? You can download my list of tips for a no-spend or low-spend challenge. I’ll be releasing additional no-spend resources on Instagram @kiahtreece throughout the month of October.

8. Make It Fun!

The word “challenge” can sometimes make a no-spend period feel restrictive or even punishing—but it doesn’t have to be that way! Approach the challenge with a sense of curiosity and fun.

Get creative with low-cost or free activities. You might organize game nights, have a picnic at the park, or spend time decluttering and reorganizing your space. These activities can feel just as rewarding as spending money, without the financial cost. Plus, trying out new free activities can give you the sense of novelty your ADHD brain craves, making the challenge more engaging. If you need more ideas for how to stay energized while reducing your expenses, download my list of 101 ways to cut your spending.

9. Approach Slip-Ups with Compassion

Let’s be real: slip-ups happen. Especially if you have ADHD, where impulsivity or emotional regulation challenges can make sticking to a no-spend plan difficult. The key is not to beat yourself up when you stray from the challenge. Instead, approach any setbacks with curiosity and compassion.

When you do make an unplanned purchase, ask yourself what happened. Were you bored, stressed, or seeking a dopamine fix? Once you identify the trigger, you can adjust your strategy moving forward. The challenge is a learning process, and the more you learn about your habits, the better you can create systems that work for you.

In the end, a no-spend challenge is about becoming more intentional with your money, while honoring the unique way your ADHD brain works. By staying flexible, setting clear goals, finding alternative ways to meet your dopamine needs, and approaching setbacks with kindness, you can make a no-spend or low-spend challenge both realistic and rewarding.

Ready to give it a try? With these ADHD-friendly strategies in place, you’ll not only save money but also gain valuable insights into your spending habits and how to better align your financial goals with your values. Get started with my free starter guide to no-spend and low-spend challenges.