3 Bad Habits That Can Derail Your Budget Even More Than Rising Grocery Prices

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• Failing to track spending causes people to lose control of their finances and overspend without realizing it.
• Emotional spending leads to unnecessary purchases driven by stress, boredom, or other emotions that can significantly derail your budget.
• Overlooking irregular expenses can turn predictable costs into financial emergencies.

From coffee to eggs, grocery store prices may be straining many household budgets. Everyday essentials are becoming luxury items for some consumers, and as tariff tensions escalate between the U.S. and key trade partners, there's economic uncertainty, too.

But bad budgeting habits can be even more damaging than changes in food prices, leading to unnecessary debt and financial stress.

Now more than ever, you may need to adjust your budgeting habits to ensure financial stability amid rising costs. For those new to budgeting, we'll break down three of the worst budgeting habits and explain what to do instead to help protect your wallet.

1. Emotional spending

It's easy to justify a little retail therapy, some ice cream after a bad day or new shoes after a big promotion. While occasional impulse purchases won't break the bank, consistently shopping based on emotions like stress, sadness, or boredom can take a serious toll on your budget.

"So many people don't realize how much their emotions influence their spending," said Lorianne Rivas, CFP® at Reffsin Financial. "It's more than just an impulse spend. It's stress spending. It's spending out of boredom. It's spending to treat yourself after a long week so all these expenses add up throughout the month."

With inflation increasing the cost of essentials, emotional spending is even more risky now. Higher prices mean there's less flexibility for impulse buys, making it critical to curb unnecessary purchases.

How to combat emotional spending:

• Identify your triggers. Pay attention to what emotions lead you to spend impulsively. Are you stressed, bored, or feeling down? Recognizing patterns can help you stop before making unnecessary purchases.
• Follow a 24-hour rule. If you feel the urge to buy something on impulse, wait 24 hours. If you still want it after a day and it fits within your budget, go for it.
• Find alternatives. Instead of spending, try non-monetary rewards like taking a walk, spending time with a friend, or enjoying a free hobby.

2. Not tracking your spending

No matter how small a purchase may seem, expenses add up quickly. Without tracking where your money is going, it's easy to lose sight of your cash flow and find yourself short before your next paycheck.

"Have a plan—it doesn't have to be complicated," says Rivas. "Most people get paid twice a month, so I recommend setting aside everything needed for bills first. Then, move money into savings or a separate account to keep it from being spent. Whatever is left, make a rough plan for how you'll use it—whether for groceries, gas, or upcoming events. That way, you're not shocked that your account balance hits zero days before your next paycheck."

To make tracking your savings more effective, you could explore some of the best high-yield savings accounts available. High-yield savings accounts (HYSAs) help your emergency fund grow faster, providing a more secure financial cushion in case of unexpected expenses.

Some HYSAs, like SoFi, also give you access to software that helps you learn how to budget more effectively, allowing you to track both your spending and savings in one convenient place. Another option is Ally Bank, which offers a 'buckets' feature to help organize both spending and savings,

How to start tracking your spending:

• Review your transactions: Go through your bank statements to see where your money is actually going.
• Use a budgeting app: Some of the best budgeting apps like Rocket Money, Monarch Money, or even a simple Excel spreadsheet can help you categorize and monitor spending.
• Set a biweekly check-in: If you get paid twice a month, review your spending every two weeks to ensure you're staying on track.

3. Overlooking irregular expenses

Many people budget for their monthly essentials like rent, utilities, and groceries, but forget about less frequent costs like car maintenance, holiday gifts, annual subscriptions, pet care, and more. When these expenses arise unexpectedly, they can throw your budget off track and feel like financial emergencies, even though they're often predictable.

"Another mistake people make is not planning for irregular expenses," Rivas explained. "They focus on the biggest expenses but forget about other things like car repairs, home maintenance, or even birthdays. When these costs pop up, they can seem unpredictable, but it's something we can predict and budget for."

How to stay ahead of irregular expenses:

• Build a sinking fund: Set aside a small amount each month for expenses that don't happen regularly but are inevitable. Using a savings account with buckets is an efficient way to organize your sinking funds and plan for irregular expenses.
• Review past expenses: Look at your spending from last year to estimate how much you'll need for things like gifts, travel, or medical bills.
• Automate savings: Set up automatic transfers to a high-yield savings account of your choice to make saving effortless.

How to fix a derailed budget: Start with a financial audit

The first step in fixing a derailed budget is conducting a financial audit. During this process, you assess your current financial situation, review your spending habits, and evaluate any outstanding debts. By looking at your bank statements, credit card bills, and other financial records, you can identify areas where you're overspending or neglecting to save.

During your audit, take note of any subscriptions or recurring costs that are eating into your budget. It's also the perfect time to check if your spending aligns with your financial goals, such as building an emergency fund. Having a well-established emergency fund is critical for preventing future financial strain when unexpected costs arise.

To make your financial audit easier, consider using our recommendations for the best personal finance software of 2025. These tools help you track your spending, set savings goals, and stay organized, making it simpler to maintain a healthy budget.

Don't know where to start? Consider a financial advisor. 

Finding a financial advisor doesn't have to be hard. SmartAsset's free tool matches you with up to three fiduciary financial advisors who serve your area in minutes. Each advisor has been vetted by SmartAsset and is held to a fiduciary standard to act in your best interests. Start your search now.