It can be easy to fall into a bad pattern of spending too much money. Eating out at restaurants, unplanned purchases for items on sale, and all the other little expenses that add up quickly. At the end of the month, we often wonder: where did my paycheck even go? Sometimes it takes committing to a program or plan for one week, to gain a new perspective and become more grateful for what you often take for granted or use unwisely.

Similar to a dietary cleanse or detox for your health, a spending detox is the perfect way to refresh your money management habits. Just for a week, try not to spend any money at all. This is not a way to punish yourself for overspending, it’s simply a practice in saving a bit of money and getting out of certain spending ruts (like that daily coffee). Be clear on your long and short term financial goals and use these visuals as motivation when you’re confronted by a craving to spend.

Getting started…

1. Once you’ve decided to do a 7-day spending detox, look at your schedule and select a week that will be convenient. Hopefully a time period when you do not have any trips or big events planned. Mark on your calendar when you will be beginning and ending your detox.
2. Get a partner or friend on board to detox with you. If possible, ask a friend or family member to join you in a spending detox. It can be wonderful reinforcement to buddy up and check in with each other every day.
3. Clear the decks. Set yourself up for a successful spending detox by deleting your saved credit card information on shopping websites. Stock up on healthy groceries for cooking meals at home and fill your tank with gas.
4. The night before you begin, review your bank accounts. However much money you have now, you’ll want to hold onto every last penny until your detox is over. Hide your credit cards and stash some cash in your wallet for potential small emergencies.

7 Days of Zero Spending – During your Detox

1. Leave your credit cards at home. Designate a small amount of money in cash for each day and only use it if absolutely necessary. Feel accomplished if you manage to make it home at the end of the day with the cash still in your wallet.
2. Cook at home. Eat and prepare meals at home for the week. Get creative in the kitchen and focus on using up the items you already have in your pantry. This doesn’t have to be depressing—invite a friend over and ask them to bring a couple ingredients.
3. Friends can be an awesome support… or they can tempt you to fall back into back spending habits. Prioritize yourself and don’t let peer pressure throw you off your goal. Especially if you are someone who tends to spend a lot on entertainment like movies, festivals and concerts, it’s okay to sit out on one or two activities.
4. Don’t step into stores. Is browsing the racks a part of your routine, or a common activity with friends? Spending time in stores inevitably causes a dent in our bank accounts, even if you’re “bargain hunting” or never intended to buy anything in the first place.
5. It’s okay to trip up, but don’t fall. If you make a small mistake, don’t give up or make yourself feel too guilty. Start with the day-by-day approach, knowing that each small step toward your goal will get you there in the end.

Ideas to Prepare for Long-term Financial Health:

6. Review your cellphone bill to make sure you’re not being charged for extra minutes or web browsing data.
7. Is driving worth it? If you’re constantly swiping your card at the gas station, consider taking public transportation. Carpool, bike, walk, take the bus or metro.
8. Unsubscribe from promotional newsletters, coupon websites, sales emails, and all other temptations to spend that magically appear in your inbox or mailbox.

Final thoughts

Use this experiment to gain momentum for a healthier financial life. As you know, money isn’t just about material comforts—it’s also about a sense of security and independence, which is important to our mental health and personal relationships. Try to schedule a spending detox once a month, make it apart of your routine and you’ll see amazing results.