Week 1: The 60-second pause before you buy

TL;DR: A single minute between "I want this" and "Add to cart" is enough to flip half of your impulse purchases. This week you practice exactly that pause — in writing, honestly, no deprivation.

Why a pause works Your brain releases dopamine when you see a product, not when you own it. That chemical wave fades after about 60 seconds — if you give it room.

The exercise 1. When you want to buy something, put your phone aside. 2. Set a timer for 60 seconds. 3. Write down three sentences: What am I feeling right now? What triggered the impulse? How sure am I this thing will still make me happy in a week? 4. Read what you wrote. Then decide.

What you track this week - How often you did the exercise - How many purchases you made anyway - How many you did not make — and how much money that was

FAQ What if I forget the pause? No drama — you're practising. Set a silent pop-up on your phone for a week: "Pause before you buy?"

Does this work in the supermarket too? Yes. Instead of a timer, take three deep breaths at the checkout.