Q: I’ve heard of no-spend challenges and it may be just what my budget needs. How do no-spend challenges work, and how can I ensure I’ll stick to it?
A: In a world of online shopping, food delivery apps and constant sales alerts, spending money can feel like second nature. But, what if you hit pause — even for just a little while? That’s the idea behind the no-spend challenge, a simple yet powerful way to hit reset on your finances, become more intentional with your money and maybe even discover a few things about yourself in the process.
Let’s break down how these challenges work and explore some tips that can help you make it successful.
What is a no-spend challenge?
A no-spend challenge is a short-term commitment to stop spending money on anything that’s non-essential. For a day, a week, a month or even longer, you can only spend money on needs—not wants. The goal isn’t to make your life miserable; it’s to create space to reflect on your habits, break the cycle of impulse spending and save more money in the process. Think of it as a financial detox. You strip away the extras and focus on the basics — housing, utilities, groceries, transportation and other true necessities.
What you can’t spend on
During a no-spend challenge, the following types of purchases typically go on hold:
In other words, unless it’s something you need to survive or fulfill a responsibility, it’s off the table as long as you’re doing a no-spend challenge.
What you can spend on
Essential expenses are still allowed:
You set the rules, but the idea is to avoid anything that falls outside basic necessities.
Why try a no-spend challenge?
People take on no-spend challenges for all kinds of reasons. You may want to boost or start an emergency fund, pay off a credit card or jumpstart a large saving goal, such as a vacation or holiday shopping. Or maybe you’re just tired of feeling like your money disappears as soon as you earn it.
Even a short no-spend period can help you:
Tips for sticking with it
Taking on a no-spend challenge sounds simple enough — until you’re standing in front of your favorite coffee shop and inhaling the scent, or you spot a sale notification while scrolling on your phone. Here’s how to set yourself up for success:
1. Start small. If this is your first challenge, don’t overcommit. Try a no-spend weekend or a one-week sprint. Once you see how doable it is, you can build up to longer challenges.
2. Plan ahead. Spontaneity is great — unless you’re trying to avoid spending. Before your challenge starts, prep your menu and meals, freeze leftovers and make a list of free activities you enjoy. That way, you won’t feel like you’re sacrificing fun or convenience.
3. Set your own rules. Make the challenge work for your life. If you know you’ll need to attend a birthday dinner or buy school supplies, make that part of your “allowed” list. The goal is awareness and growth — not perfection.
4. Remove temptation. Delete shopping apps, unsubscribe from promotional emails and hide your credit cards if needed. If you don’t see it, you’re less likely to miss it.
5. Track your progress. Keep a running list of what you would have spent throughout the challenge. Seeing how much you’ve saved can be a huge motivator to keep going.
6. Get support. Doing the challenge with a partner, friend or even an online group adds a layer of accountability — and fun! You can share creative ideas, vent your frustrations and celebrate each other’s wins.
Reflect and reset
When the challenge ends, take a moment to reflect. Did you learn anything surprising about your spending habits? Were there purchases you didn’t miss? Use those insights to make changes going forward — whether that means budgeting differently, setting up savings goals or taking on another no-spend challenge down the road.
A no-spend challenge isn’t about deprivation — it’s about empowerment. It’s a chance to reset your relationship with money, take control of your habits and prove to yourself that you really can live well with less.
Ready to give it a try? Challenge yourself, even for a few days. Your future self — and your budget — will thank you.