DAY 6 - The HALT Triggers: Emotional Spending Has a Story

12 Days of Money, Mind and Meaning

If you’ve ever found yourself clicking “add to basket” at 10pm after a long day…or treating yourself to something you didn’t budget for…or shopping online to soothe a feeling you couldn’t quite name…

You’re not alone.

And you’re not doing anything wrong.

You might be in a HALT state.

HALT stands for:

Hungry. Angry (or Anxious). Lonely. Tired

These four states dramatically reduce your emotional bandwidth and decision-making ability.

When any of them are present, your brain moves out of logic and into emotional survival mode. In this mode, seeking comfort, relief, or distraction is a natural response - and shopping is one of the quickest ways to achieve a temporary hit of dopamine.

This is why emotional spending is so common, especially among women who carry significant mental load, caregiving responsibilities and stress.

You are not overspending because you're weak.

You are overspending because you're overwhelmed.

Here’s what happens in each HALT state:

Hungry

Low blood sugar = low impulse control.

Your brain wants a quick reward.

Angry or Anxious

Your nervous system moves into threat mode.

Buying something can feel like taking back control.

Lonely

Humans need connection.

Shopping creates a momentary feeling of excitement or belonging.

Tired

Exhaustion shuts down the prefrontal cortex - the part responsible for planning and reasoning.

When these emotional states mix with stress, holiday pressures, perfectionism or financial worry, spending can become a coping strategy rather than a conscious choice.

And that’s okay.

Because awareness may lead to you taking control back and changing the pattern.

Today’s practice

Identify your most common HALT trigger.

Then choose a tiny two-minute replacement behaviour.

Just one.

This could be:

Drinking a glass of water

Taking three deep, slow breaths (or screaming into your pillow)

Stepping outside for air

Speaking with a friend (or your coach) or just hugging someone

Stretching your body

Eating something nourishing

These micro-habits interrupt emotional spending and help you reset your nervous system.

Remember:

Spending is a story.

A clue.

A message from your emotions.

Not a moral failure.

Tomorrow, we explore identity and the powerful question:

Who are you becoming?

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