Why Impulse Spending Happens Executive Function Toolkit
For many neurodivergent adults (especially those with ADHD, autism, or related conditions) managing money isn’t as easy as numbers on a spreadsheet—instead, it’s about navigating impulse spending, emotional regulation difficulties, and executive function challenges that can derail plans and make financial stability feel out of reach. Based on (limited) research, adults with ADHD are more financially dependent, reporting more problems with impulse buying and maxing out credit cards.
If you’ve ever looked at your bank account and wondered, Why did I buy that?—you’re absolutely not alone. In fact, this post (and blog series on understanding the link between neurodivergence and impulse spending) is inspired by recent events now that my kids are home for the summer and our school year routines have gone out the window.
This post explores why impulse spending happens in neurodivergent brains and how understanding these patterns is the first step toward building healthier ADHD money habits. Also be sure to check out our spending pause planner templates!
Impulse spending in ADHD, autism, and other neurodivergent conditions isn’t simply a matter of poor self-control. It’s often tied to the way neurodivergent brains process rewards, emotions, and decisions.
Many neurodivergent individuals have differences in dopamine levels and processing. For those with ADHD in particular, spending can provide a quick hit of dopamine — that feel-good neurotransmitter our brains crave. This can make impulse spending feel rewarding in the moment, even if regret follows later.
For neurodivergent individuals — especially those with ADHD — the brain often craves dopamine because of lower baseline dopamine levels or differences in how dopamine is processed.
Buying something (especially something novel or exciting) triggers a dopamine release, providing an immediate feeling of pleasure or satisfaction. This creates a short-term sense of relief or emotional lift — a fast, easy way to feel “better” in the moment.
But that hit of dopamine is ultimately undone later when more rational thinking questions the utility of the purchase relative to other possible uses for the funds. Unfortunately, the result is often shame, guilt, and regret over the spending, even if it did provide a momentary boost.
Executive function skills like planning, prioritization, and impulse control are key to thoughtful spending. When executive functioning access is disrupted — whether by overwhelm, distraction, or emotional dysregulation — making mindful financial decisions becomes harder. One executive function in particular, time management, makes saving money especially difficult because it makes planning for the future feel impossible.
Try to imagine where you’ll be five years from now. What will your life look like? What purchases will you be hoping to make? If, in response to these questions, you draw a big, fat blank, then you’re struggling with time blindness problems, period. And this can be a challenge for anyone—not just those who are neurodivergent. Something that can help is getting tips on how much you should shoot for in savings per month.
While experts typically recommend saving about 20% of your income per month, due to the realities of being neurodivergent (things like forgetting or losing things and having to purchase them again), you likely spend a higher proportion of your income on necessities, or things that feel like necessities. And that’s something you shouldn’t be judging yourself for. You need better supports, and until they’re in place, this will continue to be a struggle. And you’re not alone in this.
So shoot for saving the 20% of your income per month, but know that it’s okay to fall short. Research shows that those with neurodevelopment disorders have a lower savings-to-earnings ratio, and that’s okay. You’re doing your best.
For some, impulse buying acts as a form of emotional regulation. A stressful day, sensory overload, or social exhaustion can all lead to unplanned purchases in an attempt to self-soothe.
When emotions feel overwhelming or hard to process internally (as often happens in ADHD, autism, or other forms of neurodivergence), spending can feel like an external action that helps regulate those feelings. The act of browsing, deciding, and purchasing provides structure, focus, and a sense of control during emotional chaos. It becomes a coping mechanism — one that works temporarily because it shifts focus away from distress.
Also, shopping can provide sensory input (colors, textures, sounds, visuals) and cognitive engagement (comparing, choosing, imagining possibilities) that feel calming or distracting from negative emotions. Especially when a neurodivergent person feels bored, under-stimulated, or disconnected, spending can fill that gap quickly.
Finally, we’re surrounded by messaging that encourages spending as a way to treat ourselves, feel better, or mark a fresh start (think: retail therapy, “you deserve it,” etc.). Combine this with executive function challenges (like difficulty delaying gratification or pausing to reflect), and spending becomes a fast, accessible way to address emotional discomfort.
Understanding what sets off spending impulses can help you spot patterns and build awareness. Here are a few common triggers many neurodivergent adults report:
Regardless of the trigger, the dominant strategy is to force yourself to wait at least 10 minutes before making the purchase. The ThriveMind Neurodivergent Planner has a full list of time-out strategies to help with impulse control, and I’ll be writing more about them as we go through this series.
Recognizing that impulse spending is often connected to neurodivergence — not moral failing — is key to shifting from shame to strategy.
When we stop framing these behaviors as “bad choices” and instead see them as part of how neurodivergent money habits form, we can create practical supports that actually work.
In upcoming posts in this series, we’ll explore:
If impulse control spending feels like a daily struggle, know that small changes can make a big difference. A recent study found that the thalamus (a part of your brain thought of as a relay station for physical movements and sensory information) likely plays a part in impulsivity and suggests that learning to self-regulate during these impulsive moments is possible.
The first step in self-regulation is self awareness, so I recommend downloading and using this impulsive spending and trigger log to keep track of important moments, emotions, and reactions.
Tomorrow, you can also check out the next post in this series: Budgeting for Neurodivergent Adults: Tools That Fit Your Brain — where we’ll break down practical, flexible budgeting systems designed for neurodivergent minds.
References:
Koerts, J., Bangma, D. F., Fuermaier, A. B. M., Mette, C., Tucha, L., & Tucha, O. (2021). Financial judgment determination in adults with ADHD. Journal of neural transmission (Vienna, Austria : 1996), 128(7), 969–979. https://doi.org/10.1007/s00702-021-02323-1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8295146/#:~:text=These%20studies%20indicate%20that%20adults,healthy%20individuals%20(Altszuler%20et%20al.
Silva, Sandra. “What is the Role of Dopamine in ADHD?” Healthline. https://www.healthline.com/health/adhd/adhd-dopamine.
Tuckman, Ari. “Why Deadlines Pounce and Long-Term Plans Never Happen.” ADDitude ADHD Science and Strategies. https://www.additudemag.com/how-to-plan-ahead-when-you-have-adhd-understand-time/#:~:text=The%20ADHD%20brain%20is%20inherently,what’s%20called%20%E2%80%9Ctemporal%20discounting.%E2%80%9D.
“How Much Should I save per month?” Nerdwallet. https://www.nerdwallet.com/article/finance/how-much-should-i-save-each-month.
Enter your email below to receive updates.
If you regularly feel stuck, frozen, or overwhelmed when trying to start something—especially something you…
If you’re wondering if an executive function toolbox would benefit you, it probably would. If…
The emotional regulation log included in this executive function blog post is all about helping…
If you live with ADHD, you already know that starting a task can feel harder…
Many people come to the topic of executive function because something feels “off” but they…
Executive function skills shape almost every aspect of daily life—from how you plan your day,…