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Shopping Addiction Self-Assessment

Remember, there are no right or wrong answers here. This is your space to explore, learn, and grow. Let’s get started on this journey to better understanding your shopping habits and creating a healthier, more intentional approach to spending.

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Part 1: Exploring Your Shopping Triggers

Reflect on the emotional, social, and environmental triggers that influence your spending. By identifying these patterns, you’ll take the first step toward mindful and intentional shopping.

Question 2 of 29

1A. Emotional Shopping Triggers - Use the checklist below to identify common emotional triggers that may lead you to shop.

(Select all that apply)
A

I shop when I feel stressed or overwhelmed.

B

I shop when I’m feeling bored or restless.

C

I shop to distract myself from problems or worries.

D

I shop when I'm feeling lonely.

E

I shop to improve my mood when I’m feeling down.

F

I shop to reward myself or celebrate something.

G

I shop when I feel anger or frustration.

H

I shop when I feel insecure or need a boost of confidence.

I

None of the above

Question 3 of 29

1B. Which emotions are the most common triggers for you?

Question 4 of 29

1C. When you feel these emotions, how often do you shop to cope? 

A

Rarely

B

Occasionally

C

Sometimes

D

Frequently

E

Almost always

Question 5 of 29

1D. Situational Shopping Triggers - Certain situations or environments can make shopping more tempting. Check any situations below that resonate with you.

(Select all that apply)
A

Browsing online stores during downtime.

B

Working or living in an area with many stores

C

Visiting malls or shopping centers

D

Seeing new items in shop windows or online.

E

Receiving promotional emails or sale notifications

F

Exposure to limited-time offers or sales

G

Seeing advertisements on social media, television or internet

H

Watching influencers or celebrities with new products

I

Spending time with friends or family who love shopping

J

Specific times of day (e.g., late at night)

K

None of the Above

Part 2: Emotional Connections to Shopping

Explore how emotions influence your shopping habits. This section will help you uncover the deeper emotional connections that drive your spending choices.

Question 7 of 29

2A. Emotions BEFORE Shopping - Consider the emotions you often experience before a shopping spree.

(Select all that apply)
A

Excited or Anticipatory

B

Anxious

C

Happy or Joyful

D

Guilty

E

Regretful

F

Empowered or In Control

G

Disappointed

Question 8 of 29

2B. Emotions DURING Shopping - Consider the emotions you often experience during a shopping spree.

(Select all that apply)
A

Excited or Anticipatory

B

Anxious

C

Happy or Joyful

D

Guilty

E

Regretful

F

Empowered or In Control

G

Disappointed

Question 9 of 29

2C. Emotions AFTER Shopping - Consider the emotions you often experience after a shopping spree.

(Select all that apply)
A

Excited or Anticipatory

B

Anxious

C

Happy or Joyful

D

Guilty

E

Regretful

F

Empowered or In Control

G

Disappointed

Part 3: Evaluating Your Shopping Habits

Assess how shopping affects your thoughts, emotions, and routines. These insights reveal areas where change can lead to greater control and balance.

Question 11 of 29

3. Evaluating Your Shopping Habits - Which of the following statements do you agree with?

(Select all that apply)
A

I often feel an urge to shop, even when I don’t need anything specific.

B

I frequently buy items I later realized I didn’t need or want.

C

Shopping takes up a significant portion of my thoughts.

D

I shop as a way of dealing with stress or negative emotions.

E

I am uncomfortable with my current shopping habits.

F

Shopping is an important social activity for me.

Part 4: Reflecting on the Impact of Shopping on Your Life

Take a moment to assess how shopping influences key areas of your life, including finances, relationships, and emotional well-being. By rating the level of impact and noting specific examples, you’ll gain clarity on where shopping habits may be creating challenges—and where there’s room for positive change.

Question 13 of 29

4A. How often do you worry about the financial consequences of your shopping habits?

 

     

A

Rarely / Never

B

Occasionally

C

Sometimes

D

Frequently

E

Almost always

Question 14 of 29

4B. How much tension or conflict does your shopping create in your relationships with family or friends?

A

Very little

B

A small amount

C

A moderate amount

D

Quite a bit

E

A great deal

Question 15 of 29

4C. How significantly does shopping affect your emotional state, such as causing feelings of anxiety, guilt, or temporary happiness?

A

Very minimally

B

Slightly

C

Moderately

D

Strongly

E

Very strongly

Question 16 of 29

4D. How much time do you lose to shopping that could be better spent on other activities or responsibilities?

A

Very little

B

A small amount

C

A moderate amount

D

Quite a bit

E

A great deal

Question 17 of 29

4E. How often does shopping influence your self-image or self-worth, either positively or negatively?

A

Rarely

B

Occasionally

C

Sometimes

D

Frequently

E

Almost always

Understanding the “Why” Behind Your Shopping

Reflect on these open-ended questions to dive deeper into your motivations and feelings about shopping. Write down your answers in the space provided. 

Question 19 of 29

5A. What do you think shopping provides for you emotionally that other activities don’t?

Question 20 of 29

5B. When you imagine not shopping for a week, how does that make you feel? Why?

Question 21 of 29

5C. If you could change one thing about your shopping habits, what would it be?

Question 22 of 29

5D. Now, take a moment to review your responses. What insights have you gained about your shopping triggers, emotions, and habits? Is there anything that surprised you?

 

Consider writing a brief summary of your reflections here to help clarify your goals as you move forward in the workbook.

Part 6: Personal Action Plan

Now that you’ve reflected on your shopping habits and their impact, it’s time to create a Personal Action Plan. This plan will help you outline clear, achievable goals and strategies to transform your relationship with shopping. Remember, lasting change happens one step at a time, so start with small, manageable goals.

 

SMART Goals

 Begin by setting one or two SMART goals related to your shopping habits. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound.

Here are a couple of examples:

“I will limit my online shopping to once per week and only for essential items for the next month.”

“I will allocate no more than $100 per month to non-essential purchases and track it in my budget.”

Question 25 of 29

6A. SMART Goal #1:

* Specific (What exactly will you do?)

* Measurable (How will you track it?)

* Achievable (Is this realistic?)

* Relevant (How does it support your overall well-being?)

* Time-bound (What is your time frame?)

Use the space below to write your goal. 

Question 26 of 29

6B. SMART Goal #2:

* Specific (What exactly will you do?)

* Measurable (How will you track it?)

* Achievable (Is this realistic?)

* Relevant (How does it support your overall well-being?)

* Time-bound (What is your time frame?)

Use the space below to write your goal. 

Question 27 of 29

6C. Identify Replacement Activities 

 

Shopping is often used as a way to cope with emotions or boredom. In this section, brainstorm alternative activities you can turn to when you feel the urge to shop. Think about hobbies, social activities, or practices that bring you joy or relaxation. Consider which replacement activities you are most excited to try and how these activities can provide similar satisfaction without spending.

Question 28 of 29

6D. Setting Financial Boundaries:

Creating financial boundaries helps control spending and minimizes impulse purchases. Consider the questions below to set spending limits and boundaries.

* What is the maximum amount I will spend on non-essential purchases each month?

 * What time will I allow myself to shop for personal items (e.g., once a week, only on weekends)?

* What techniques will I use to avoid impulse buys (e.g., wait 24 hours before purchasing, use a shopping list)?

 * What strategies will you use to hold yourself accountable to these financial boundaries?

 * Who can you share these boundaries with for extra support (e.g., a friend, shopping support coach, or financial advisor)?

Question 29 of 29

6E. Building Accountability and Support:

Identify ways to stay accountable and seek support on your journey. Sharing your goals and having someone to check in with can make a big difference. Write down your thoughts on the following questions:

* Who will I share my shopping goals and boundaries with?

* What is the frequency of check-ins (e.g., weekly, biweekly)?

* What additional resources will I use (e.g., budget app, spending tracker, shopping coach)?

* What plan from the Retail Therapy Unplugged coaching program is right for me?

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