Budgeted Indulgences: the ADHD Hack to Stop Impulse Spending

Budgeted Indulgences: Treating Yourself Without Derailing Your Finances

Budgeted indulgences are planned, intentional expenses set aside for the things that bring you joy—whether it’s weekly lattes, or a date night to your favorite restaurant with your partner, or even a cozy heated blanket to help you destress at the end of a work day.

This approach is particularly helpful for ADHD brains that thrive on dopamine rewards but struggle with guilt or shame tied to impulse buying. Even better, by planning these indulgences, you satisfy your need for spontaneity and give yourself permission to enjoy your hard-earned paycheck.

What Are Budgeted Indulgences?

Budgeted indulgences are planned, intentional expenses set aside for the things that bring you joy, like—

Dinner Out: Ordering take-out once a week to give yourself a break from cooking, or enjoying a special meal from your favorite local spot.
Fitness Kickstart: Starting your morning with a personal training session at the gym or a fitness class to invest in both your health and well-being.
Travel: Whether it’s a local staycation, a weekend getaway to explore somewhere new, or planning an adventurous two-week European tour, travel provides quality time together without overspending.
Concert or Sports Game Tickets: Buying tickets for a local concert, theater performance, or sports game to enjoy a live experience and make lasting memories.
Going to the Movies with Kids: Taking your family to the movies for a fun outing, choosing a kid-friendly film everyone will enjoy.
High-End Clothing Item: Splurging on a high-quality clothing item, like a new coat or pair of shoes, as a special treat for yourself.
Relaxing Retreats: Treating yourself to a nearby spa or wellness center for a few hours of relaxation without going over budget.

Travel is my favorite splurge because it allows me to introduce my kids to new places, activities, and experiences. I love watching them develop new interests, whether it’s learning about history at a museum, exploring a national park, or discovering a new hobby.

Travel gets us moving and outdoors, providing opportunities to stay active while bonding as a family. The memories we create during these trips stay with us long after we return home, and we continue to talk about those experiences for years to come. It’s a chance for us to grow together and build shared adventures that make our family stronger.

One of our favorite memories from 2024 was our trip to Niagara Falls.

This approach works well for me because it allows me to treat myself guilt-free while staying in control of my finances. Knowing exactly what I want to spend money on makes it so much easier to say no to the things that don’t really matter.

Introducing our Money System for ADHD.

We utilize a simplified, straightforward approach to budgeting designed specifically for individuals with ADHD. This plan divides your finances into four clear categories, making it easier to stay on track and reduce financial overwhelm:

30% – Housing Costs: The first category covers essential housing expenses like rent or mortgage payments, property taxes, and maintenance, giving you stability and predictability.
30% – Fixed Expenses: This category is for monthly, non-negotiable costs such as utilities, transportation, insurance, and groceries. These are the essential needs that keep life running smoothly.
20% – Savings + Retirement: Setting aside funds for future needs is critical. This category ensures you’re building financial security through savings and retirement accounts while still enjoying life today.
20% – Budget Indulgences: This is my favorite category! This section gives you the freedom to enjoy life’s little pleasures—whether it’s a family dinner out, a weekend getaway, or a special treat just for you. It helps ensure that you balance responsibility with the joy of enjoying life’s simple luxuries.

This system provides a structured yet flexible way to manage your finances, helping you make thoughtful financial decisions while still leaving room for enjoyment and self-care. It’s designed to help you reduce anxiety around money, stay organized, and build a clear path to financial health—all without feeling like you’re sacrificing the things you love.

The beauty of this system is its adaptability. While the 30-30-20-20 breakdown is a great guideline, it can be adjusted as your needs and goals change. For example, if you have an upcoming big trip, you might temporarily allocate more to your “budgeted indulgences” category to cover your travel expenses. Or, if you receive a bonus or extra income, you could funnel a bit more into savings for a specific goal.

However, it’s important to try to stick as closely as possible to the initial percentage parameters. Small variations—within a few percentage points—are fine, but maintaining the general structure helps to ensure balance. It gives you room to enjoy your financial freedom without tipping over into excess or neglecting important priorities. By being intentional and thoughtful about where your money goes, you’ll stay in control, minimize stress, and still have the freedom to enjoy the things you value most.

This kind of system keeps your finances organized while giving you the confidence to say yes to what matters, without derailing your long-term goals. Would you like any specific examples or tips on adjusting this to your unique financial situation?

How Our Money System for ADHD Stopped My Impulse Spending

This mindset shift has been transformative. By assigning a specific purpose to that final 20% of my budget, I’ve taken control of my spending habits while allowing room for joy and indulgence. I’ve learned to forgo those quick hits of dopamine from impulse purchases—whether it’s a new item or a fleeting temptation—because I know that the happiness they bring is short-lived.

For example, when I’m tempted by a sale on a new shirt, I remind myself that spending that money takes away from things like a weekend camping trip with my family or buying a new board game to enjoy together. It’s much easier to resist the impulse because I know exactly where I want my money to go. Knowing I have a planned space in my budget for things that truly add value to our lives helps me make decisions based on what aligns with my priorities, not just what I want in the moment.

Why Budgeted Indulgences Work for ADHD Brains

Provides Structure: Knowing what’s worth a yes makes it easier to say no.
Fuels Dopamine Hits: Small indulgences act as periodic rewards, giving your brain the satisfaction it craves.
Reduces Guilt and Shame: Since you’ve allocated money for fun, you’re less likely to beat yourself up afterward.
Reinforces Positive Habits: Practicing planned indulgence builds financial mindfulness over time.

Conclusion Budgeted indulgences strike a balance between treating yourself and maintaining financial health. For those of us with ADHD, they’re a game-changer—turning impulsive, scattered spending into focused, intentional financial

So, what’s on your indulgence list? Start today by identifying what truly brings you joy and building it into your budget. Because happiness doesn’t have to break the bank!

Ready to take control of your finances and make thoughtful, ADHD-friendly spending decisions? Join our newsletter to discover more tips and strategies on saving money, paying off debt, and building wealth—all tailored for ADHD minds. Get actionable insights, practical advice, and the support you need to feel confident in your financial journey. Subscribe today and start transforming your financial future!

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