“If, after a pause, you still want it, it’s more likely a genuine decision and not an impulse buy,” Dr McCoy says.

3. Unsubscribe from marketing emails

Daily texts and emails about 15% off sales, new arrivals or “You left something in your cart” reminders aren’t doing your bank account any favours. That’s why Dr Williams recommends hitting that unsubscribe button and purging your inbox of temptation in the first place.

You can also consider unfollowing certain influencers who promote convincing (but costly) hauls, Lindsay adds. Or, if you typically end up in a retail rabbit hole whenever you’re bored, distract yourself with a healthier (and more affordable) alternative, like going for a walk, watching your favourite TV show, or chatting with a friend on the phone.

4. Remove your debit or credit card details from saved payment methods

It’s easy to splurge when your credit card info and billing address are already saved — and all you have to do is click “confirm.” So the experts we spoke with recommend deleting these personal details from your favourite shopping sites and apps (or disabling auto-save on your device).

“You can also store any physical cards in a drawer,” Dr McCoy suggests. The idea is simple: By making the shopping process a little less convenient, “that forces you to think a couple of minutes before you buy,” Dr Williams explains. “You have to actually get up to your purse or wallet, so you’re less likely to impulsively spend.”

5. Adopt a cash-only policy

According to Dr Williams, there’s actually some research to support that using cash could help you shop more intentionally. That’s because, unlike a credit card that gives the illusion of having unlimited funds, you physically see the bills leaving your hands — a painful wake-up call to how much you’re really losing. That extra awareness, Dr Williams says, can curb the “out-of-sight, out-of-mind” mentality that often comes with contactless options.

Just to be clear, though, the goal isn’t to never treat yourself. Instead, think of pausing before you buy as a way to ensure your money’s going toward things that add long-term value — whether that’s building your savings for a rainy day, covering essentials without stress or investing in something you’ll actually enjoy (unlike those overpriced shoes you’ll wear once and forget about). Ultimately, the goal is to turn your overspending habits into a choice, experts say, not a wallet-draining reflex.

A version of this article originally appeared on SELF.