Here at Write Your Wellness, the message has always been “use what you have to start journaling”. But it’s clear that this is not enough. In a world where an insulated cup is causing mob riots in Target—your journal needs to be actively de-influencing you.
Here’s the thing. There’s nothing wrong with Stanleys, Heatless Curl Sets, or anything from TikTok Shop. Still, you want to make sure that you’re in the driver’s seat when it comes to what you buy.
I’ll make you a deal. Instead of buying a bunch of things you don’t need, here are 61 journal prompts to help you out.
General De-Influencing Journal Prompts
These are the best prompts to get started on if you’re worried about overspending. Nothing too intense here. Just basic questions to de-influence yourself.
Speaking of getting started, be sure to explore these posts about beginning your journaling routine. At the very least, they might just empower you to start your new journal habit without all the bells and whistles. That’s one temptation out of the way!
1. Fill in the blank: “I want this because___________”
2. What problem would this thing solve? How often do you notice that problem in your current life?
3. Why are you reluctant to “make do” with the things you already have?
4. How did your family talk about spending when you were growing up?
5. How does your culture talk about spending money?
6. What does your current relationship to money look like? Is this relationship intentional?
Prompts for Aligning Your Budget and Goals
Once you’ve tackled the basics, it’s time to arm yourself with your main defense! The best way to stop a “buy now” brain is to understand what you *really* want out of life.
Sure, some goals require a little spending. Sometimes you are going to say “yes” to a purchase and really mean it. For example, buying a house might align with your goals but you may also get a lot of value out of a cute piece of wall art you’ve dreamed about forever.
The trick is knowing when to cut back so those worth-it buys are doable.
7. How do you want your relationship with money to feel?
8. What focus areas in life are your main priority right now?
9. How can money support your responsibilities?
10. Start to finish, how much money will you need to achieve your biggest goals? How will you save up?
11. What are you willing to sacrifice to make your dreams come true?
12. When has overspending limited you in the past?
13. Fill in the blank: “without a doubt, money spent on _______ is always worth it.”
14. Name a time you made a purchase that made you feel genuinely happy. What was so special about it?
15. How can you spend money in ways that truly improve your relationship to yourself?
16. Write for 20 minutes about what your dream life.
Prompts for When You Want to Impulse Buy
Think of these prompts as your emergency prompts. Whenever the urge to overspend strikes you, pull out your favorite from the list below and ground yourself with writing. If you have to write them out in your phone’s Notes App, so be it — you’ll thank yourself for de-influencing later.
Pro tip: these prompts work best when you’ve already completed some of the general prompts above. ^^^
17. What sort of person do you imagine yourself becoming if you buy this? Have you tried to be this person before?
18. How would your life be affected if you waited to buy this a week from now?
19. Think about one thing that’s been in the back of your closet for quite some time. How did it get there?
20. Is anyone influencing you to buy this? How can you ensure that you are in charge of the decision to buy?
21. In this exact moment, how do you feel physically and emotionally? Is this influencing your urge to buy in any way?
22. Have you noticed any patterns around when you overspend? How likely is it that you are falling into the same old trap?
23. What have you done to take care of your body today?
24. List 10 ways you could use this item. (ex: 10 different outfits for a new shirt or 10 different recipes for a new kitchen gadget)
Prompts for When You’ve Been Thinking About That Thing for Forever
Whatever you do, don’t put off buying things out of fear or shame. Spending money is not evil. You’re going to need to do it sooner or later. Go too far down the de-influence rabbit hole and you’ll only crave the Add to Cart button more.
Just think—have you ever avoided buying a little treat for so long that, when you inevitably cave, you buy 3 little treats in a mad blur? Suddenly that one $6 coffee is now a coffee, pastry, and a new Chemex set so you “never need to buy coffee out again”. It’s a vicious cycle.
25. Write about the thoughts and feelings you had the moment you learned about this item. Have those thoughts and feelings changed?
26. When you think about wanting to buy this thing, what emotions come up? Joy? Stress?
27. What has stopped you from buying this item for so long?
28. Do you feel like you “deserve” this purchase? Why or why not?
29. Does your personal reasoning for not buying remind you of your family’s values about money?
30. When have you spent money without thinking? Why does this purchase require so much more thought?
Prompts for When You Feel Embarrassed by What You Don’t Have
These prompts are specifically for your inner child. Most of us felt the gutting blow that we have less than other people. Maybe you learned this when all of your friends were going somewhere cool for spring break and you were staying home. Some children learn this through direct bullying and shaming.
Everyone is told that having less means that *you* are less. What a load of BS! To really de-influence you, a journal prompt needs to remind you of your worth.
31. When was the first time you realized someone else had more money than you?
32. What do you think having less money says about you? List 10 things that contradict that message.
33. How has money been used to shame you in the past?
34. Talk about something you really wanted (but never got) as a child. How did that feel?
35. How have you judged people who have less money than you?
36. Write an ode to something you are truly grateful for right now.
37. How do you think having more stuff will change how you feel? What are some free ways you can work towards that feeling?
Prompts for When People Say You’re Overspending
First, they shame you for what you don’t have. Then, they shame you when you have too much. What is this golden sweet spot of wealth that you are supposed to achieve?
Newsflash, it doesn’t exist. No one else can tell you how to spend your money. The following prompts put you back in control of your budget. That’s what de-influencing is really all about anyway.
You may find that you need to cut back. You may find that you could actually spend more if you want to. Either way, only you know.
38. What core need will this item provide?
39. How have your spending habits impacted your responsibilities?
40. Why do you think other people are so concerned with your spending habits?
41. If you only spent money the way [Insert Person’s Name] wanted you to, what would your life look like?
42. What have you sacrificed in order to spend money? Are you okay with that sacrifice?
43. When was the last time you were praised for the way you spend money?
44. What do you wish other people understood about this purchase you want to make?
Prompts for De-Influencing When You Want Something but Can’t Afford It
The icky feeling that you can’t afford something isn’t limited to childhood. Real life means real budget limits. This is by far the hardest part about de-influencing.
It is so disappointing when you can’t afford something you want. Don’t belittle that feeling! Processing disappointment is so important and valid. Let it all air out!
45. How were you told “no” as a kid when you wanted something too expensive?
46. What do you fear you’ll miss out on if you don’t buy this?
47. Are there any ways you can meet your emotional needs without spending money on this?
48. What hurts the most about not being able to afford something?
49. Who are you angry at most when you think about this situation?
50. If you could go back in time and change how you spent money in the past, would you? Why of why not?
51. Are you feeling any social pressure to overspend right now? How can you set better boundaries around those messages?
Prompts for When You NEED Something but Can’t Afford It
Okay, this is a totally different situation. No amount of gentle parenting yourself can make this incredibly serious situation lighter. You need real support.
No one talks about how expensive it is to not have enough money to meet your basic needs. Whether that means missing out on bulk item savings because you can only afford one at a time or not earning a full-time income because you can’t afford childcare. It adds up.
These prompts honor that grief while guiding you to potential solutions.
52. What “advice” do you wish people would stop telling you about money?
53. Where are you holding anger in your body? What does it feel like?
54. List everything you’ve tried to better prepare yourself for situations like this. When you look at this list, what is your first thought?
55. Are there any solutions to your problem that you’ve avoided? With self-compassion, explain why you’ve avoided those paths so far.
56. Who do you blame most when you don’t have enough money? Why?
Prompts for Buyer’s Remorse
One day, an incredibly convincing Instagram ad is gonna get you. It happens to the best of us. De-influencing is an ongoing process. When this happens, check the return policy. Then grab your journal.
Shame only ever creates more shame. These prompts aren’t about that. Nope, Write Your Wellness is all about building self-compassion so that you trust yourself enough to redirect your spending habits.
57. What issues were you hoping to fix with this purchase? Why isn’t it living up to that expectation?
58. Describe everything that was going on when you clicked “buy now”. Can you identify any possible spending triggers?
59. Does this purchase remind you of any other regrettable buys? What do these things have in common?
60. How can the discomfort of buyer’s remorse empower you to make better spending decisions in the future?
61. What were you really seeking when you bought this (ie: social connection, health, joy)? How does that want line up with your values?
One Final Word About De-Influencing
Overspending is complicated. De-influencing won’t come easy.
Sometimes splurging is so, so worth it because it supports the lifestyle you want for yourself. Other times, your spending is completely out of your control (ie: car repair). Then there are all the emotional reasons you might spend too much: sadness, guilt, loneliness, jealousy.
The only de-influencing secret you need is intention. Want to buy something? Buy it intentionally. Maybe I’m biased, but there is no better tool for being intentional than your journal.
Did any of these prompts help you? I’d love to hear about it! Let me know in the comments which ones you liked best!
