How a 30-Day No-Spend Challenge Changed My Financial Habits

Overspending has always been tempting, but it’s even more so these days, thanks to online shopping, one-tap payments, social media-induced FOMO, and the dopamine-driven culture of instant gratification.

In response, budgeting hacks like the ‘no-spend challenge’ have been gaining traction on social media as people look for ways to take control of their finances. 

The ‘no-spend challenge,’ aka the ‘no-buy challenge,’ involves cutting out all unnecessary costs for a specified timeframe by committing to spending only on basic necessities. Think rent, groceries, utilities, healthcare, and commuting. This means no lattes from your favorite coffee shop, no impulse shopping hauls, no takeout pizzas or brunch with the girls, and definitely no designer bed for Fido. 

Given the rising cost of, well, everything, and having grown up in an Asian, middle-class household where frugality is a flex, I was curious to test the viral trend. Ahead, find out how the month-long experiment went for me and whether the challenge pays off. 

My No-Spend Month Challenge

I work from home and usually don’t go on spending sprees, so I wasn’t worried much about falling off the bandwagon.  But I knew going in what would be the hardest to resist: snacks! I love hoarding them like a greedy squirrel. Cookies, corn chips, chocolates, cup noodles, you name it. 

I figured doing a big shop right before starting the challenge might make it easier to get by but defeat the purpose. So, instead, I uninstalled my go-to food delivery app from my phone and deleted my card details from all online retailers I shop from to minimize spending triggers. 

Here’s how it went from there: 

Week 1

The first week got off to a good start. Every no-spend day successfully completed gave me a small dopamine boost to keep going the next day. I had a chocolate craving mid-week. Rummaging in the kitchen, I found a long-forgotten, half-eaten box of chocolate cereal. Not exactly what I had in mind, but it worked. 

Week 2 

I made banana pancakes from scratch using ingredients I had at home, instead of buying pancake mix that I typically use, but ran out of. A little sweet treat to celebrate the no-spend streak, I thought to myself as I tucked in.

Week 3

Technically, this wasn’t a no-spend week, as I had to buy food for my cat. Could I have given him boiled, shredded meat instead of his usual Purina? Sure. But I chose not to make the poor guy a guinea pig by proxy in my experiment. 

Week 4

I had mixed feelings as I entered the last stretch of my no-spend challenge. I spent Wednesday afternoon pruning my digital subscriptions and saved myself $12—that felt good. But I was also waiting for it to be over so I could buy some ice cream. It’s 102° F here. What’s even the point of saving money if you can’t enjoy an ice cream cone on a hot day?

Why a No-Spend Challenge May Work

As I continued my experiment, I wondered if there was actual science behind the viral trend. To find out, I asked two mental health experts whether mindful spending trends like the no-spend challenge offer any real benefits beyond a beefier bank balance. Here’s what they shared:

It May Help Develop Healthy Coping Strategies

“The act of purchasing triggers a release of dopamine, the brain’s reward chemical, which can momentarily reduce feelings of stress or anxiety and briefly distract us from discomfort,” says Dr. Abrah Sprung, a licensed clinical psychologist in New Jersey. However, it doesn’t address the underlying emotions driving the urge to spend.

Mindful spending encourages us to cultivate healthier coping mechanisms—like therapy, connecting with loved ones, or practicing grounding techniques—that address the root of our emotions rather than masking them, Dr. Sprung explains.

It May Increase Self-Awareness

Spending impulsively can disconnect you from your actual emotional needs. “Instead of feeling sadness, boredom, or tension and responding to those signals, you start bypassing them with purchases. This creates a pattern where discomfort equals action instead of reflection,” says Cheryl Groskopf, LMFT, LPCC, a trauma-informed therapist based in Los Angeles.

On the other hand, when you pause before spending, the emotional trigger becomes easier to see. Maybe you always want to buy something after a long day at work, or when you feel lonely, or after a conflict. Those are emotional patterns, not financial ones. “The no-spend challenge brings those patterns into the open. And once they’re visible, they’re workable,” says Groskopf.

It May Improve Self-Esteem 

When you’re aware of your spending triggers and make purchasing decisions that align with your needs and values, you feel more regulated, more in control, and less reactive, says Groskopf. 

This, in turn, can reduce feelings of guilt, shame, and regret—increasing self-esteem and creating a greater sense of empowerment, adds Dr. Sprung.

It May Help Cultivate Gratitude

Mindful spending also encourages us to cultivate gratitude for what we already have, says Dr. Sprung.

Research published in the Frontiers in Psychology journal found that the more grateful people are, the less likely they are to equate happiness with material possessions.

Should You Try the No-Spend Challenge?

While anyone can benefit from a financial reset, people with anxiety, ADHD, trauma histories, or dysregulated attachment patterns often benefit the most—if done mindfully, says Groskopf. “Not because they’re impulsive by nature, but because their systems are wired to respond quickly to internal discomfort,” she explains.

Here are a few do’s and don’ts to keep in mind before getting started:

You can keep a journal or track your progress in a calendar to reflect on your progress and note any challenges you faced during the experiment. It can also be helpful to include mention of your end goal.

“By visualizing what you’re working towards, you’re more likely to stay motivated,” says Andrea Woroch, consumer finance and family-budgeting expert.

“Tap into free rewards from cash back apps, credit cards, and reward tools to indulge without breaking your no-spend challenge,” suggests Woroch.

Alternatives to No-Spend Challenge

 If you don’t want to go cold turkey, consider a ‘low-spend challenge’ instead, which involves making small, sustainable changes over time. Like setting monthly spending limits on dining out instead of cutting it altogether, or using only public transport whenever possible. 

The TikTok-approved ‘100 envelopes’ method is another fun, approachable way to gradually build up your savings. 

If social spending is a concern, trends like ‘loud budgeting’ may help you set clear financial boundaries and avoid shared expenses that don’t fit your budget. 

Final Verdict