Black Friday and shopping addiction are closely linked because Black Friday uses many of the same psychological triggers that fuel compulsive buying.

Why Black Friday can worsen shopping addiction

• Scarcity & urgency: “Limited time,” “only 2 left,” and countdown timers trigger fear of missing out (FOMO).
• Deep discounts: Big percentage-off labels create the illusion of saving, even when you didn’t need the item.
• Social pressure: Media hype, emails, influencers, and friends shopping normalize overbuying.
• Dopamine hit: Finding a “deal” gives a short-term emotional high, similar to other behavioral addictions.
• Bundling & upselling: “Buy more to save more” encourages excess purchases.

What Are Some of the Signs that Black Friday shopping may be becoming unhealthy

• Buying items you don’t need or didn’t plan for
• Feeling loss of control while shopping
• Hiding purchases or lying about spending
• Guilt, anxiety, or regret after shopping
• Financial stress or debt linked to sales events

How to protect yourself during Black Friday

• Set a hard budget (and don’t raise it “just this once”)
• Make a list and buy only what’s on it
• Wait 24 hours before checking out (very effective)
• Unsubscribe from promo emails temporarily
• Avoid “deal browsing”—shop with a purpose
• Use cash/debit instead of credit when possible
• Remind yourself: saving money ≠ spending money

What if my shopping feels addictive

Shopping addiction (compulsive buying disorder) is real and often tied to stress, anxiety, loneliness, or low mood—not greed or lack of discipline. Here are a selection of support options for you to consider:

• Cognitive Behavioral Therapy (CBT)
• Financial counseling
• Support groups (online or in-person)
• Tracking emotions before purchases, not just spending

Black Friday – Next Shopping Bonanza Survival Plan

Here’s a clear, practical Black Friday Survival Plan you can follow step by step. You can save it or print it, that’s up to you. Note you can also use it for the post Festive Season sales period.

Preparation Phase – BEFORE BLACK FRIDAY

Set non-negotiable limits

• Total budget: $____ (this is the maximum, not a goal)
• Number of items allowed: ___
• Credit cards: Put them away or lower limits temporarily

If it’s not in the budget, it’s a no, even if it’s 90% off.

Make a “Need-Only” list

Ask for each item:

• Do I already need this right now?
• Would I buy it at full price?
• Will I still want this in 30 days?

Only items that pass all 3 go on the list.

Remove temptation

• Unsubscribe from promo emails & texts
• Delete shopping apps for the week
• Log out of saved payment methods
• Mute influencer content temporarily

Defense Phase – DURING BLACK FRIDAY

Follow the 24-Hour Rule

• Add the item you wish to buy to the cart → then wait 24 hours
• If it sells out, treat it as protection, not loss

Shop with friction

Shopping with friction means making it harder for you to buy:

• Use debit/cash instead of credit
• Shop in one store only
• No browsing—search directly for your item

Watch emotional triggers

Become aware of your emotional state/s that come up of the buying phase, pause if you feel:

• Stress / boredom
• Excitement or urgency
• “I deserve this” thoughts

Ask yourself : “What feeling am I trying to buy away?”

When The Urge Hits You To Buy – EMERGENCY BRAKE

Use this script, say it out loud, record your voice saying and play it back to yourself: “I don’t need to decide today. This urge will pass.”

Then do one of these:

• Walk for 10 minutes
• Drink water
• Text a trusted person
• Close the app and breathe slowly (4-6 breaths)

Urges peak and fall within 20 minutes if you don’t act. In other words you can get through this urge quickly and almost painlessly.

Recovery Phase – AFTER BLACK FRIDAY

Review, don’t judge

• What did I buy?
• What did I resist?
• How do I feel now?

There is no shame here, you are simply gaining data about yourself.

Return without guilt

If it that purchase doesn’t fit the plan:

• Return it
• Cancel orders
• Unsubscribe again

Returning an item bought is a win, not a failure.

LONG-TERM PROTECTION

• Create a “fun money” allowance monthly
• Track emotions before purchases, not just spending
• Replace shopping with another dopamine source:
  • Exercise
  • Music
  • Creative work
  • Calling a friend

Now print this off and save it to use in the post Christmas Sales period and practice them in time for later in the year Black Friday sales.