If you follow budgeting trends on TikTok, you’ve probably come across the No-Spend Challenge. The trend surged in popularity in 2024, with hashtags like #NoSpendChallenge and #NoSpendMonth collectively racking up over 207 million views. Whether it’s driven by inflation, post-holiday financial stress, or other money struggles, one thing is clear—more people are looking for creative ways to cut spending and save in this uncertain economy.
What is a No-Spend Challenge?
A no-spend challenge is exactly what it sounds like—a period of time (often a month) where you avoid all unnecessary spending. It’s a great way to reset your finances, break bad spending habits, and save money, but going an entire month (or even week) without spending on non-essentials can be challenging. But, with the right plan, you can make it work without feeling deprived. Here’s how to get started.
Step 1: Define Your Rules
Before you start, decide what a no-spend challenge means to you and how long you want to do it. Look at your spending in detail (this will become important later) and decide what counts as essential. Generally, necessary expenses include:
- Rent or mortgage payments
- Utilities
- Groceries (more on this later)
- Gas or public transportation
- Medical expenses
Everything else—dining out, shopping, entertainment, and impulse buys—should be off-limits. However, some people also include exceptions like a budget-friendly night out or a previously planned event. The limits are up to you. Set guidelines that are challenging but reasonable enough to maintain.
Step 2: Prepare in Advance
A no-spend challenge is easier when you’re prepared. Here’s how to set yourself up for success.
- Stock up on essentials. Take inventory of your pantry and toiletries. Stock up on what you’ll need, but don’t overdo it. This will minimize the need to run to the store during your challenge (where you might purchase non-urgent items).
- Plan your meals. Use what you have and get creative with pantry staples.
- Find free entertainment. Gather books, movies, and video games you already own or look for local free events.
- Cancel temptations. Pause any subscriptions you can do without for the month and unsubscribe from marketing emails that could lead to impulse buys.
- Tell your friends and family. Not only does this keep you accountable, it also helps them understand why you’re skipping social outings that cost money.
Step 3: Watch Out for Common Pitfalls
Even with the best of intentions, it’s easy to slip up. Here are some common challenges and how to handle them.
- Impulse purchases. Unsubscribe from retail emails and avoid browsing online stores.
- Social pressure. Friends may invite you out during your no-spend challenge. If they do, be honest about your goals and suggest free activities—like a potluck, hike, or free local event.
- Boredom. Have a list of free hobbies and projects to keep you busy.
- “Just this once” thinking. It’s easy to justify one small purchase or outing, but those add up. And, once the floodgates are open, you’re more likely to choose that option again. Stick to your rules!
- Unexpected expenses. Leave some room in your budget for emergencies so you don’t feel like you’ve failed if you need to spend money unexpectedly.
Step 4: Reflect and Reward Yourself
At the end of your challenge, look at what you saved and consider how the experience affected your habits. (Yes, this is the moment to review that pre-challenge budget.) Did you miss certain purchases? Did you discover new ways to have fun? Use this insight to adjust your spending in the future. And don’t forget to reward yourself (in a smart way)! Instead of a spending spree, consider a small, meaningful treat that won’t undo your progress.
Whether you do it for a week, a month, or a whole year, a no-spend challenge is a great way to reset your finances and prove to yourself that you don’t need constant spending to enjoy life. Even if you slip up, don’t give up—keep going and learn from the experience. Who knows? You might even pick up new money-saving habits that stick long after the challenge is over.
Bonus Tip #1: How to Feed Yourself Without Spending Extra
Grocery shopping is allowed during a no-spend challenge (after all, groceries are essential) but keep it minimal. Limit trips to the store and make big meals play double-duty by turning them into later lunches. Try these ideas to stay on track:

- Make a meal calendar. Build a calendar of lunches and dinners for the entire duration so you won’t be tempted to order takeout. If you don’t have a meal-planning app, just use Google Calendar.
- Use what you have. Do an inventory of your pantry, fridge, and freezer. Check for overlooked ingredients.
- Batch cook and freeze meals. Make a big pot of chili and portion it out for lunches. Turn Sunday’s meatloaf into Monday’s meatloaf sandwiches. Planning meals in this fashion allows you to save time and money while (bonus) reducing food waste.
- Make a meal calendar. Build a calendar of lunches and dinners for the entire duration so you won’t be tempted to order takeout. If you don’t have a meal-planning app, just use Google Calendar.
- Use what you have. Do an inventory of your pantry, fridge, and freezer. Check for overlooked ingredients.
- Batch cook and freeze meals. Make a big pot of chili and portion it out for lunches. Turn Sunday’s meatloaf into Monday’s meatloaf sandwiches. Planning meals in this fashion allows you to save time and money while (bonus) reducing food waste.
- Look for penny-saving recipes. Look for new recipes that make use of cheap pantry staples like beans, rice, lentils, and pasta.
- Avoid snack runs. Make popcorn at home, bake treats from scratch, or cut up fresh veggies for a healthy snack.
Bonus Tip #2: How to Entertain Yourself for Free

Just because you’re not spending doesn’t mean you can’t have fun. Here are some fun (free) ideas:
- Read books you already own (you know you have a stack) or borrow from the library.
- Catch up on podcasts or audiobooks.
- Go for walks, hikes, or bike rides.
- Host game or movie nights at home.
- Try a creative hobby like writing, drawing, or playing music (but don’t buy new supplies).
- Watch free movies and shows on streaming services you already subscribe to.
Want more smart saving tips?
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- Learn how to outsmart the retail tricks designed to make you spend more money.