Stop the Scroll. Stop the Spend.

Are you sleepy?

For goodness sake, put away the phone and get some sleep!

But first... read this.

That phone could be costing you a restful night's sleep. That’s bad for your mental and physical health.

But it could also be costing you in another way: draining your bank account while you drift off.

Numerous studies consistently show that 40% or more of impulse shopping happens from bed. And they also show that nighttime shopping is frequently followed by morning regret.

It's common.

It's real.

It's costly.

Here's why: our brains are winding down — or completely fried. We're bored. Our tummies may be rumbling. The gambling app looks exciting. We've just seen a snap of a friend sporting new shoes.

In short: we're pretty vulnerable.

Most of us have probably made a nighttime impulse purchase. Most of us have likely regretted a purchase or two (or eight, or 27) while mindlessly scrolling.

The good news? You can change it. Right now, as a matter of fact.

It's pretty simple: replace the bad habit with a good one. A habit that rewards you just like shopping sometimes does. Stick with it for a couple of weeks and let the new habit become routine.

Here's the move: before you even walk into the bedroom, handle everything you actually need your phone for. Set your alarm. Check tomorrow's schedule. Then put the phone down, preferably not on the nightstand.

At Budget YOU!, we emphasize adding friction to spending. Make that path to purchase inconvenient enough that your winding-down brain gives up and goes to sleep instead.

You wake up refreshed. Your wallet wakes up grateful.

That takes care of the bad habit. Now for the good one.

Read an old-fashioned book. Meditate. Give your doggy a belly rub. Stare at the ceiling and soak in the calm feeling of knowing that you’re not buying anything. Whatever works. Just make sure you have something waiting to replace the bad habit that's been costing you.

Your future self — the one who wakes up without buyer's remorse — will thank you.

Stop the scroll. Stop the spend.

If you’re ready to go deeper, registration is open for Budget YOU!’s four-webinar series to help you become the boss of your bucks. Events | Budget You