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However, there is a darker side to our increasing reliance on technology. Our screen time has increased over 60% since the pandemic, with normal users spending around 30 hours each week on screens; this jumps to 17.5 hours each day for heavy users (2). We check our phones up to 150 times a day (that is once every 6 min
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Dis
d an estimated six hours per week shopping online. Roughly 80 percent of Americans shop online at least once per month, while 30 percent report shopping at least once per week. More interestingly, 43 percent of online shoppers make purchases while in bed, and 20 percent of online shoppers make their purchases while in their cars or using the bathroom.
How to Control and Overcome Online Shopping Addiction
Learning to overcome the impulse to buy online takes time and practice, but there’s no better time to get started than now.
1. Set Shopping Limits
Set a strict weekly or monthly budget and don’t let yourself overspend. We can help you set up helpful budgeting plans.
2. Only Use Cash
When you can only shop with cash, sticking to a budget and avoiding online purchases is easier.
3. Try a Waiting Period
When you want to buy something, wait 24 to 48 hours first. If you still want it after that time, then it means it’s a real want and not just an impulse.
4. Block Temptations
Hide shopping apps on your phone so you don’t see them within your main apps. Use browser extensions to block shopping sites, too.
5. Replace the Habit
When you feel the urge to shop, instead try baking, reading, exercising, or another hobby to distract you.
6. Disable Saved Payment Methods
Many websites will save payment info, making it easy to press “purchase.”
7. Unsubscribe
Unsubscribe to emails and texts so you won’t receive deal alerts or marketing emails.
8. Keep Records
Write in a journal every time you make a purchase. Review the record every week to see how much money you spend on unnecessary items.
9. Be Accountable to a Friend
Ask a friend or family member to help you. They can help you make sure you stick to your goals.
10. Limit Online Time
Set timers so you are online less. This will help you avoid the temptation of shopping.
Signs Of Online Shopping Addiction
Those addicted to shopping will often try hiding their addiction from others. They may pretend to be doing other things on their computers or mobile devices, or shop when nobody else is around.
Here are other common signs and symptoms of online shopping addiction:
- Overspending
- Suffering relationship problems associated with online shopping
- Feeling a rush of pleasure and euphoria when shopping online
- Feeling guilty, angry, sad, or ashamed after shopping online
- Feeling empty or lost when unable to engage in online shopping
- Engaging in online shopping when upset, depressed, or anxious
- Arguing with others about online shopping expenses
- Obsessing over money and online shopping funds
- Buying items you don’t need
- Finding items you forgot about purchasing
- Finding unopened packages from online retailers
- Finding clothing with tags still attached