Small Steps, Big Changes: Managing ADHD and Impulse Spending with Lauren Dibble, LMFT

Welcome to our blog series, “Interviewed by AI,” where the questions are crafted by AI, and Lauren Dibble, LMFT, provides answers on a range of mental health topics. Each post allows Lauren to share her insights as the owner of Brilla Counseling Services, where she and her team specialize in helping people with ADHD. Through personalized, compassionate care, clinicians at Brilla Counseling offer strategies to manage ADHD-related challenges like impulse spending, procrastination, and overwhelm—empowering clients to make lasting positive changes in their lives.

Written through an interaction between Lauren Dibble, LMFT and AI, edited by Lauren Dibble, LMFT.

I sat down with Lauren Dibble, LMFT, the owner of Brilla Counseling Services, to discuss her nuanced approach to helping women with ADHD manage impulse spending. Through practical strategies, self-compassion, and addressing emotional triggers, Lauren guides her clients toward healthier financial habits.

AI: "What are the most common reasons you see for impulse spending among your clients with ADHD?"

Lauren: “The biggest driver is the convenience of platforms like Amazon. Women with ADHD often use it to reduce errands and avoid overwhelming tasks, but that convenience comes with a risk—constant accessibility can make impulse buying easy. They’re not just buying random things, though. There’s almost always an emotional trigger involved. Late at night, when their energy and medication wear off, they’re more vulnerable. They often buy because they’re trying to solve an immediate problem, whether it’s stress relief, discomfort, or something more emotional, like filling a gap caused by loneliness or anxiety.”

AI: "That makes a lot of sense. What kinds of emotional triggers do you typically see tied to these purchases?"

Lauren: “It varies, but the emotional states I see most often are loneliness, inadequacy, anxiety, and low enjoyment—meaning they’re ‘grinding’ without enough pleasure in their day-to-day lives. Social media and targeted ads also play a huge role here. For example, if a client is feeling overwhelmed by their role as a new mother, they might be scrolling through social media and see an ad for the ‘perfect’ baby gadget. They feel inadequate, unsure of themselves, and suddenly the product promises a solution. These purchases aren’t random; they’re emotional responses to how they’re feeling.”

AI: "How do you help clients identify these patterns?"

Lauren: “The first step is awareness. We work together to identify times when they’re most likely to make impulsive purchases—often late at night or during stressful moments. I encourage clients to reflect on their emotional state when they feel the urge to buy. Understanding what drives the spending—whether it’s stress, boredom, or the need for a dopamine hit—helps them feel more in control. For instance, if they’re overwhelmed or exhausted, they might recognize they’re more vulnerable to impulsive buys. By identifying patterns, they can begin to make more conscious decisions. I use tools like a NoBuy Log to encourage pauses, self-reflection, and a way to collect data on the situation or feeling that led to the (almost) impulse buy.

AI: "What are some specific strategies you recommend to help curb impulse spending?"

Lauren: “Removing the temptation is key. For example, I suggest clients remove shopping apps like Amazon from their phones to create a barrier, changing their account to a “teen” account, and making specific plans for accountability. It’s about adding a lot of friction to make impulse buying much harder. Another strategy is limiting shopping to once a week with the accountability of a partner or friend. You might have to go as far as having your friend change the password on your account so you can only log in together. We brainstorm out of the box ideas with our clients to do whatever it takes to really protect the client from the impact of impulsive spending.”

AI: “That sounds like a really practical approach.”

Lauren: “It is! I also recommend setting up controls on their devices, especially during vulnerable times of day, like late at night. Some of our clients with ADHD even create ‘teen’ accounts on Amazon, so purchases need to be approved by another account. This adds an additional layer of accountability. It’s about slowing the process down long enough for the impulse to pass. It doesn’t get easy right away, but quickly become “less hard” for clients.”

AI: "Let’s talk about the financial side. How do you help clients become more aware of their financial health without feeling overwhelmed or ashamed?"

Lauren: “First, it’s ok to feel overwhelmed and ashamed. Your emotions are here to communicate to you. However, we don’t want them to grow so big that they prevent us from moving forward. One thing I recommend is checking bank balances 1-3 times a day. It’s kinda exposure therapy. Now, this can feel really intimidating at first, especially if they’re not used to looking at their accounts regularly. But with the combination of ADHD and financial shame, it’s easy to avoid finances altogether, which can spiral out of control. I pair balance checks with self-compassion. Instead of focusing on shame or regret, I teach clients to remind themselves that this is a courageous step—facing their financial reality and being aware. Over time, frequent checks reduce the emotional intensity of those moments and increase resilience.”

AI: "So it's a practice that becomes easier with time?"

Lauren: “Exactly. The more often they check their balances, the less anxiety or guilt they’ll feel. This also helps them feel more in control of their financial path. We also work on building coping skills. For instance, some clients practice breathing exercises or even check their finances with a supportive person. If their partner is able to offer compassion in the moment, that can be incredibly helpful too. We may even practice checking and riding the emotional wave in session.”

AI: "What role do credit cards play in impulse spending, and how do you help clients manage that?"

Lauren: “Credit cards can make it incredibly easy to lose sight of the bigger financial picture. With multiple cards at different banks, some clients don’t even realize how much debt they’re carrying. Credit cards, especially those tied to platforms like Amazon Prime, offer rewards that can reinforce impulsive spending. I help clients by suggesting they streamline their accounts—maybe even using tools that pull all their credit card balances into one view—so they can see the full picture more easily. We also talk about limiting credit card use or, in some cases, canceling cards to stop recurring charges. This isn’t about financial advising, but more about problem-solving strategies that can reduce the impact of impulsive spending given each client’s personal executive functioning profile.”

AI: "You mentioned before that self-compassion plays a big role in how you work with clients. Can you elaborate on that?"

Lauren: “Self-compassion is the foundation of everything we do. It’s really important that my clients don’t feel judged by the therapist or themselves for their impulse buys. Impulse purchases are often trying to fill a need—whether that’s a lack of dopamine or managing anxiety. I’ll tell them, ‘Of course you’re looking for a quick solution when you’re stressed or overwhelmed.’ And then I teach them to create self-compassionate statements they can use at home. We validate the emotional need, but then we reflect on it. Instead of shaming themselves, we work on finding healthier ways to meet those needs, like going outside, interacting with a pet, or engaging in activities that boost dopamine in other ways.”

AI: "That sounds like a really empathetic approach. How do you help clients who feel overwhelmed by the idea of making major financial changes?"

Lauren: “I remind clients that they don’t need to fix everything all at once. Often, ADHD makes long-term goals feel overwhelming—going from credit card debt to having a savings account seems impossible. We break it down into small, value-oriented steps. For example, we might focus on just pausing before making a purchase or setting up a weekly budget check-in with a loved one. It’s like hiking a difficult trail—you don’t need to look up at the big looming mountain constantly; just focus on placing each step carefully. Over time, each small action builds toward their bigger financial goals…and you get closer and closer to the summit of your mountain!”

AI: "You mentioned dyscalculia earlier. How does that affect some of your clients, and what do you recommend?"

Lauren: “Dyscalculia is a learning difficulty that makes it hard for people to understand numbers, similar to how dyslexia affects reading. If a client struggles with budgeting or feels anxious when dealing with numbers, dyscalculia could be part of the problem. It’s often overlooked in adults, but it can have a huge impact on financial health. I recommend my clients seek an evaluation with a specialized licensed psychologist if they feel this might be a part of their struggle. Once identified, with the help of the testing psychologist, we can find tools and strategies to make financial management easier.

AI: "What do you think is the key takeaway for women with ADHD who struggle with impulse spending?"

Lauren: “The most important thing is to start with small steps and self-compassion. Don’t beat yourself up for past purchases or financial missteps. Recognize that impulse spending is often driven by emotional needs and that part of having ADHD is being extra vulnerable to marketing. By increasing awareness, setting boundaries, and taking small, manageable actions, women with ADHD can regain control over their spending and their financial health. It’s a process, but each small step brings them closer to where they want to be.”

AI: Lauren’s compassionate, practical approach is at the core of Brilla Counseling Services, where she and her team help clients with ADHD make positive changes in their financial habits. The team works collaboratively to address emotional triggers, set healthy boundaries, and implement strategies like regular financial check-ins. This empowers clients to take control of their spending while practicing self-compassion. Through personalized support, Brilla’s clinicians help clients build long-term financial resilience, one small step at a time, leading to sustainable, positive change.

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