What Is a No-Spend Challenge?

A no-spend challenge is a simple but powerful way to reset your spending habits, give your wallet a break, and get intentional about where your money is going. Whether it’s a single day, a weekend, or an entire month, the idea is to spend nothing outside of your essentials. No impulse buys, no takeout splurges, no late-night Amazon scrolls.

It’s not a new concept. Even CBS News says, “A ‘low-buy’ year is trending… and it can have a positive impact on not only your finances but also your mental health.”

Think of it like a financial detox. You’re not just saving money—you’re learning how to not spend money. And that might be one of the most valuable skills you can build.

Before we jump into how to start, take this quick quiz to see what kind of spender you are. Then skip ahead to the section that fits you best.

Take the Quiz: What’s Your Spending Style?

Answer these quick questions to find out what kind of spender you are. Tally up your answers, then follow the advice that matches your result.

1. You walk into Target for toilet paper and leave with $75 worth of extras.

A) Happens all the time
B) Sometimes, if I’m stressed or tired
C) Never, I stick to my list

2. How often do you get food delivery or takeout per week?

A) 3+ times
B) 1–2 times
C) Almost never

3. You feel like you “deserve” a treat after a rough day.

A) Always
B) Occasionally
C) Not really

4. You see something trending online and instantly want it.

A) I buy it right away
B) I think about it, then maybe
C) I rarely give in to trends

• Mostly A’s: You’re an Impulse Buyer → Jump to Section 2
• Mostly B’s: You’re a Comfort Spender → Jump to Section 3
• Mostly C’s: You’re a Savvy Watcher → Jump to Section 4

1. How to Set Up a No-Spend Challenge That Works

• Pick your timeline. Start small with a weekend or a full week, or go big with a no-spend month.
• Define your rules. Essentials (like groceries, bills, and medicine) are still allowed. Everything else? Off-limits.
• Track almost-spends. Use your phone or notebook to jot down what you almost bought and why.
• Choose a reward. Set a goal for the money you save and something free or low-cost to celebrate your win.

2. How to Avoid Impulse Spending During a No-Spend Challenge

Impulse buyers get tripped up by temptation. Here’s how to steer clear:

• Use grocery pickup. It keeps you away from those eye-catching checkout displays.
• Unsubscribe from marketing emails. The fewer offers you see, the less you’ll want.
• Delete shopping apps. Even temporarily.
• Create a “wish list” note. Want something? Add it to the list, wait 30 days, and then decide.
• Declutter when the urge hits. Remind yourself of what you already own.

3. Budgeting for Emotional Spenders: Breaking the Spend = Feel Better Cycle

Emotional spending isn’t about stuff—it’s about soothing. But there are better ways.

• Know your triggers. Are you bored, stressed, lonely, tired? Write it down.
• Replace the habit. Instead of shopping, go for a walk, clean a drawer, journal, or call a friend.
• Build a comfort kit. Think tea, fuzzy socks, a good book—something that feels good without spending.
• Talk it out. If you’re tempted to shop your feelings, tell someone.

4. How to Level Up Your No-Spend Challenge

Already frugal? Here’s how to make your challenge more impactful:

• Track every dollar saved. Put it in a visible jar or savings app.
• Try themed weeks. Pantry week, DIY fun, declutter & donate, freebie finds.
• Get a partner. Challenges are easier (and more fun) with accountability.
• Focus on goals. Tie your challenge to something real: debt payoff, emergency fund, dream vacation.

5. What to Do When You Slip

Slips happen. That doesn’t mean you failed.

• Don’t quit the whole thing. Acknowledge it and move on.
• Figure out the trigger. What made you want to spend?
• Reset with purpose. Remind yourself why you started.

Ready to Try a No-Spend Challenge?

Whether it’s one weekend or a whole month, a no-spend challenge can be a powerful tool to shift your relationship with money. You don’t have to be perfect—you just have to start.

Need help tracking it? Grab the Matt’s Dad Says… Budget Workbook and use it to follow your progress and stash your savings.

Scroll to the bottom and let us know how your no-spend challenge goes in the comments! What was hardest? What surprised you? You might inspire someone else to give it a shot.