I’ve spent more than 12 years studying happiness and human nature, and I’ve found that money is one of the most complex and fascinating contributors to a happy life.
While it’s true that money alone can’t buy happiness, our spending decisions can certainly contribute or detract from it. This insight led me to design a rule that adds more clarity, energy and freedom to my life: Take a no-spend month.
A no-spend month is exactly what it sounds like: a full month of avoiding non-essential purchases. With a no-spend month, you still pay rent, utilities, bills and other necessary expenses. But discretionary spending — like buying new gadgets, books, or restaurant takeout — is off the table.
A no-spend month breaks the dopamine loop of impulse buying. Research shows that although impulse buys give us a brief dopamine spike, the pleasure fades quickly. It’s also true that often, when we don’t feed our cravings, they don’t build up; instead, they fade away.
You’ll also gain more self-knowledge. If you’re like me, you may find yourself spending money without really thinking about it: a coffee here, a new shirt there, a subscription you haven’t cancelled but rarely use. Without the ability to “swipe away” stress or boredom, we become more aware of our spending habits.
A brief period of deprivation prompts us to answer the question: Are we spending our resources purposefully, in a way that reflects our values and supports our long-term happiness?
How to plan your own no-spend month
1. Identify your ‘why’
Clarify what you hope to gain from the experience. Whether it’s saving for a bigger investment, reducing clutter, or aligning your behavior with your values, understanding your “why” behind this experiment will help you stick to it. A reason that’s connected to something you want is more powerful than something you just think you “should” do.
2. Set a timeline
If a whole month seems daunting, try one week or one day per week. What feels realistic given your lifestyle and financial circumstances? Your approach doesn’t have to be all or nothing.
3. Define your essentials
Your “essentials” category can include more than just basic necessities like bills and groceries. For instance, you might want to include things that are important in your life, like social activities with friends. During my own “No-Spend February,” I buy only necessary household items — and also gifts.
4. Use a wish list
When you’re tempted to click “buy now” or hand over your credit card, add the item to your wish list instead. Delaying purchases until after your no-spend month can help clarify what you really want.
5. Set up safeguards
For instance, if you tend to shop when you’re bored, decide in advance on some alternate activities you can use to combat boredom.
6. Find a purpose for the savings
Where will the money you save during your no-spend month go? Will you create an emergency fund? Pay off debt? Make an investment? Save for future travel? Instead of feeling like you’re depriving yourself, you feel like you’re gaining something bigger.
7. Shop what you have
When you feel the urge to buy something new, try hunting for items within your own home. For example, books you’ve been meaning to read or forgotten supplies. You can also “shop your pantry” and use up items that have been collecting dust on the shelves.
A month of mindful spending shifts the focus from buying solutions to solving problems. Ultimately, less time browsing means more time to invest in the relationships, activities, and things that matter most.
Gretchen Rubin is one of today’s most influential observers of happiness and human nature. She’s the author of many books, including the bestseller “The Happiness Project.” Her books have sold more than 3.5 million copies worldwide. She also hosts the award-winning podcast Happier with Gretchen Rubin, where she explores practical solutions for living a happier life. Her new book is “Secrets of Adulthood.”
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