How to do a no-spend challenge (and actually save money!)

Have you ever checked your bank balance and wondered where did all my money go? You’re not alone. With rising costs across energy, rent, food, and everything in between, many of us are looking for ways to reset our spending habits and reclaim a bit of financial control. One increasingly popular way to do this is by taking on a no-spend challenge.

A no-spend challenge is a short-term commitment to stop all unnecessary spending - think of it as a financial detox. It helps you become more mindful of what you buy, shows you what you can live without, and often leads to surprising savings. Whether you’re trying to build an emergency fund, pay down debt, or simply stop the online shopping scroll, this challenge could be the perfect place to start.

Here’s how to do it, step by step - without making yourself miserable.

What is a No-Spend Challenge?

At its core, a no-spend challenge is a set period of time—anything from a weekend to a month - during which you only spend money on essentials. That means covering your rent or mortgage, utilities, food, and transport. Everything else? Off-limits.

That means no:

• Takeaways or eating out
• Impulse buys
• Online shopping
• New clothes, gadgets, or hobby supplies

Instead, the focus is on using what you already have, being creative with free resources, and breaking the habit of spending out of boredom or convenience.

Decide your rules

There’s no one-size-fits-all version of this challenge - it’s meant to work for you, not against you. Start by deciding what counts as “essential” and what doesn’t. Be realistic, especially if it’s your first time.

Examples of personal rules:

• Essentials: rent, council tax, utilities, transport, weekly food shop under £35
• No: coffee shop stops, Deliveroo, new clothes, Amazon purchases, nights out

If you know you’ll need to spend on something specific (like a family birthday), decide in advance if you’ll allow a “pass” or budget for it and plan around it.

Choose your timeframe

Pick a length that feels doable. A common mistake is going too hard, too fast - then feeling discouraged. Start small and build up.

• Weekend Challenge: A quick reset. Good for beginners or testing the waters.
• One-Week Challenge: Enough time to see patterns in your spending and build some new habits.
• One-Month Challenge: A proper money overhaul. Best done with planning and preparation.

Tip: Avoid starting during high-spend periods like holidays, Christmas, or wedding season unless you’re up for a real challenge!

Set yourself up for success

Preparation is key. A no-spend challenge can go sideways quickly if you’re caught off guard.

Here’s how to prepare:

• Meal plan for the week (and check your cupboards first!)
• Batch cook a few meals to avoid last-minute takeaways
• Unsubscribe from marketing emails or mute shopping apps
• Plan free activities so you’re not tempted by boredom spending
• Let friends know - so they don’t tempt you into a spontaneous pub night

You don’t need to live like a hermit - but it helps to plan fun alternatives.

Free or low-cost ways to stay entertained

You might be surprised how many things you can do for free in the UK if you know where to look.

Here are some ideas:

• Take a walk in a National Trust park (many are free)
• Browse your local library’s free book and audiobook selection
• Host a potluck dinner with friends instead of going out
• Have a movie night using free streaming trials or what you already subscribe to
• Use Pinterest or YouTube for home workout routines or creative DIYs
• Declutter and sell unwanted items—it’s productive and can make you money
  
  

Track your progress

Keeping a record helps you stay focused and shows your progress over time.

Options:

• Use a free habit tracker app like Habitica or Loop
• Mark off each day on a calendar
• Keep a simple spreadsheet or notebook diary
• Journal how you're feeling and what you’re learning

You might uncover patterns—like how often you reach for your phone to shop when you’re stressed or bored.

After the challenge

When your challenge ends, take time to reflect:

• What was hard? What surprised you?
• What did you actually miss - and what didn’t matter?
• How much did you save?

Most importantly, think about what habits you want to carry forward. Maybe you’ll keep bringing lunch to work, limit takeaways to once a month, or start saving for that rainy day fund.

A no-spend challenge isn’t about being frugal for the sake of it. It’s about being intentional - recognising how much money slips through your fingers without even realising. By pressing pause on unnecessary spending, you give yourself space to reset your priorities and take control of your finances.