Why ADHDers Should Embrace Underconsumption
The term “underconsumption” has been popping up on my TikTok a lot in the last 6 months or so. In case you’ve missed it, I thought it would be great to share more about it and its benefits, specifically for ADHDers. For ADHDers, underconsumption can be a game-changer in many ways, so let’s break it down and explore how this concept can positively impact your life and finances. Spoiler alert: we’ll also dive into "Project Pan," which can make this journey even more fun and rewarding.
What Is Underconsumption?
Underconsumption is the idea of deliberately consuming less. It’s not about deprivation or going full minimalist overnight; it’s about being intentional with what you use, buy, and keep in your life. For ADHDers who often struggle with impulsivity, emotional spending, or decision fatigue, underconsumption can offer clarity and peace of mind.
At its core, underconsumption is about:
Using what you already have.
Reevaluating what truly adds value to your life.
Breaking free from the cycle of accumulating more than you need.
Why ADHDers Struggle with Overconsumption
Let’s be honest: having ADHD often means living in a whirlwind of decisions, emotions, and distractions. Overconsumption can happen for a lot of reasons, such as:
Impulsive spending: That dopamine rush from hitting “Add to Cart” is hard to resist.
Emotional spending: Shopping as a way to cope with boredom, stress, or overwhelm.
Forgetting what you already own: Ever bought something only to discover you had a nearly identical item tucked away?
Decision paralysis: When it’s easier to buy something new than to figure out what to do with the stuff you already have.
How Underconsumption Can Help
Underconsumption isn’t just about saving money (although that’s a huge perk). It’s about reducing mental clutter and creating a sense of control. Here are some specific benefits for ADHDers:
1. It Reduces Decision Fatigue
ADHD brains are already working overtime, so making fewer decisions about what to buy, wear, or eat can be a relief. By consuming less, you simplify your options and free up mental energy for other things.
2. It Fights Impulse Spending
When you shift your focus to using what you already have, the urge to impulsively buy something new can fade. You’re giving yourself a new challenge: “How can I make this work with what I have?”
3. It Helps Build Awareness
Underconsumption encourages you to take stock of what you own and why you bought it in the first place. This awareness can lead to more intentional spending habits.
4. It’s Environmentally Friendly
Consuming less is good for your wallet and the planet. By using up what you already have, you’re reducing waste and contributing to sustainability.
5. It’s Empowering
Realizing that you don’t need to buy things to feel fulfilled constantly is empowering. It shifts the narrative from “I need this to be happy” to “I’m content with what I already have.”
6. It Helps Reduce Clutter
Buying less means less stuff, can be a massive benefit for ADHD brains who tend to use visible surfaces to store things so we don’t forget about them. Less stuff = less stuff on horizontal surfaces!
What Is Project Pan?
If you’re thinking, “Okay, but how do I even start with underconsumption?” let me introduce you to Project Pan. Originally popular in the beauty community, Project Pan is all about "hitting pan" on your products—literally using them up until you see the bottom of the container (or "pan").
The concept can be applied beyond makeup to just about anything you own: food, clothes, notebooks, craft supplies, or even cleaning products. It’s a fun, goal-oriented way to practice underconsumption.
How to Start Your Own Project Pan
Here’s how you can create a Project Pan tailored to your ADHD brain:
1. Choose a Category
Pick a specific category to focus on, like skincare, pantry items, or books. Trying to tackle everything at once can feel overwhelming, so start small. I am personally focusing on hair products this year. If you happen to be on a curly hair journey, you know it can lead to a lot of products! I’ll be giving things away that don’t work and using up what I have before buying any similar items!
2. Set Clear Goals
Decide what “success” looks like for you. For example:
Use up 10 skincare products before buying new ones.
Finish reading three books from your shelf before buying another.
Create 5 meals using only ingredients you already have in your pantry.
My focus: use all of a specific product type before I buy a new one.
3. Make It Visible
For ADHDers, out of sight often means out of mind. To remind yourself of your goals, keep your Project Pan items visible and accessible. You can store them all in one bin or anywhere you can easily see what you have left to work through.
4. Track Your Progress
Tracking progress is key to staying motivated. Record what you've used up in a spreadsheet, journal, or sticky notes. You can also take a picture of your starting point to record your progress.
5. Celebrate Wins
When you finish a product or complete a goal, celebrate it! This helps reinforce the habit and gives you a little dopamine boost.
Practical Tips for Embracing Underconsumption
If you’re ready to give underconsumption a try, here are some tips to make it ADHD-friendly:
1. Start with a Declutter
Before you can focus on using what you have, it helps to clear out what you genuinely don’t need, want, or ever plan to use. A quick declutter can create a clean slate and help you see what you already own.
2. Shop Your Stash
Take inventory of what you already have. You might discover hidden gems that you forgot about—whether it’s a barely-used notebook, a favourite shirt, or a pantry staple.
3. Set a “No-Buy” or “Low-Buy” Rule
Commit to a specific time frame where you won’t buy anything in a certain category unless necessary. For example, no new clothes for three months or no takeout until you’ve used up your pantry staples. Unsubscribing from marketing emails and deleting any saved credit card numbers on sites you buy from can help to add a pause if you get close to buying something you are trying not to.
4. Use Visual Reminders
Put sticky notes on your wallet or computer that say things like, “Do I really need this?” or “Check what you already have first.”
5. Get an Accountability Buddy
Share your underconsumption goals with a friend or coach. Having someone to check in with can help you stay on track and celebrate milestones together.
What Happens When You Embrace Underconsumption
Underconsumption isn’t about perfection; it’s about progress. You’ll likely find that:
You’re saving money without even trying.
You feel more in control of your spending habits.
You’re less overwhelmed by clutter and decisions.
You’re more appreciative of what you already have.
Parting thoughts 😊
ADHDers can often feel overwhelmed by the chaos of everyday life; underconsumption can be a powerful tool for creating calm, clarity, and confidence. It’s not about giving up what you love but about finding joy and satisfaction in what you already have. With a little help from Project Pan, you can turn this mindset into a fun and rewarding journey. Ready to give it a shot?
