How Your Brain Chemistry Could Be Sabotaging Your Financial Resolutions—And How To Overcome It

This article was written by Natalie Campisi, senior staff writer, and fact checked by Kelly Anne Smith, lead editor.

If you’ve ever started the new year by vowing to save more money, pay off debt or quit impulse buying only to fall off track by February, you’re not alone.?

Financial New Year’s resolutions often crash and burn, leaving behind a trail of guilt and frustration. According to Fidelity Investments’ 16th Annual New Year’s Financial Resolutions study, nearly 65% of Americans approached 2025 with financial resolutions, such as saving more or paying down debt, yet many will struggle to stick with their goals.

But the problem might not be just your willpower—it could be your brain chemistry, too. Neurotransmitters like dopamine and stress hormones like cortisol quietly shape your financial decisions, often pitting yourself against your goals.

We spoke with five experts in neuroscience, psychology and financial behavior to uncover how these biochemical forces influence your wallet and how you can finally outsmart them to achieve your 2025 financial goals.

Saving vs. Splurging: The Dopamine Tug-of-War

Dopamine, often called the “feel-good” neurotransmitter, is central to reward-seeking behavior. It’s released when you do something enjoyable, reinforcing that activity and making you want to do it again.?

“It is no surprise that when we feel good doing something, we are more likely to do it again,” says Matthew A. Solit, LMSW, executive clinical director at LifeStance Health. “Dopamine rewards the thing we did by making it feel pleasurable and satisfying, even when it may not always be the healthiest decision.”?

Spending delivers that instant dopamine rush. Dropping cash on sneakers or treating yourself to a fancy dinner feels amazing in the moment, but when it blows your savings budget for the month—not so much.?

The payoff from saving is a slow burn—it doesn’t spark joy right away. That gap between instant thrills and delayed benefits is exactly why sticking to long-term financial goals can feel like an uphill battle.

But dopamine isn’t all about quick hits.?

“It’s also involved in anticipating rewards, meaning you can harness it to create excitement about saving or achieving financial goals,” says Dr. Hayley Nelson, founder of the Academy of Cognitive and Behavioral Neuroscience. “Visualizing a future vacation or debt-free life can stimulate dopamine, motivating you to stay disciplined in your financial choices.”

Nelson explains that apps that gamify saving, such as tracking your progress with milestones and charts, work for the same reason—they create excitement about future rewards.

Why Your Brain Wrecks These 4 Key Financial Resolutions—And What You Can Do About It

1. Saving Money

Saving more money is the top resolution for 43% of Americans, reflecting a shift toward “living practically, ” according to the Fidelity survey.

But, saving often lacks the instant payoff of spending, often making it feel like a chore. The trick is to reframe saving as a rewarding experience.?

“Automating savings is a great way to remove the temptation to spend,” suggests Michele Nealon, president of The Chicago School.?

Setting up auto-transfers to your savings is like putting your financial goals on autopilot—it stacks your cash without you even having to think about it. To make it harder to touch your savings, you can even consider investing in low-risk CDs.?

To find rates on CDs and Treasury bills, check online or on government websites like TreasuryDirect. They're safe havens for your savings because CDs and Treasury bills are backed by the U.S. government, meaning you won’t lose your money and you’ll still earn small—yet steady—interest.

Another strategy is to celebrate small wins. “Saving even $20 a week can create a sense of accomplishment and trigger a dopamine boost,” says Solit.?

Over time, these small wins build momentum and can make saving feel as rewarding as spending.

2. Paying Off Debt

Debt can feel overwhelming, but breaking it into smaller, achievable steps can make a world of difference. For example, paying off a $500 balance instead of focusing on a $10,000 loan can feel more manageable—and keep you motivated.

“Small wins are big wins to the brain. Paying off a credit card is not just about one less bill to pay. It makes us feel accomplished, ahead and inspired because dopamine is flowing,” says Michele Leno, host of the television show Mind Matters in Detroit. “The following day, we feel calmer due to the release of serotonin.”?

This “snowball effect” creates a positive feedback loop, motivating you to keep going.

However, experts warn against relying too heavily on rewards. “While it’s important to feel good about progress, financial decisions should be based on sound information rather than the feeling we get,” Solit says.?

Mix the feel-good wins with smart strategies, like tackling high-interest debts first to save money in the long run.

3. Avoiding Impulse Purchases

Cortisol, the stress hormone, can hijack rational decision making during moments of financial anxiety, experts say.?

“Cortisol levels rise during periods of financial anxiety,” Nelson says. “High cortisol can lead to impulsive decisions, like overspending to self-soothe or avoiding financial planning altogether. That’s why stress-shopping feels so good in the moment but leaves you with regret later.”

To counter this, try the 24-hour rule: Wait a full day before making any non-essential purchase.?

“This delay helps regulate dopamine spikes and gives your rational brain time to take control,” Solit says.?

Tracking spending habits with apps or journals can also help you become more mindful of your triggers. For instance, a budgeting app like YNAB can help you see exactly where your money is going.?

Let’s say you notice a pattern of impulse purchases every Friday night. You can plan ahead by setting a smaller spending limit or redirecting that energy into a reward, like adding extra to your savings. Writing it down in a journal works, too—sometimes seeing it on paper is the wake-up call you need.

4. Reducing Wasteful Spending

Loftier goals, like reducing single-use plastics or shopping sustainably, can still stimulate the brain’s reward system.?

“It's all about converting short-term motivation into sustainable financial success by building systems that ensure progress is sustained even when the willpower goes down. Connect the financial goal to deeper personal values,” says Sham Singh, a psychiatrist at WINIT Clinic.

Celebrating milestones—like using reusable bags for a month or hitting a target for reducing waste—reinforces these habits.

“Break down bigger tasks into smaller, more manageable ones,” says Stacy Thiry, licensed mental health counselor at Grow Therapy. “Every time you finish one, you’ll get a little dopamine boost. Plus, checking things off your list feels really satisfying and will motivate you to keep going.”

Small, Consistent Wins Are Powerful Motivators

Writing down resolutions is a start, but a list alone isn’t enough, experts agree. If you don’t understand how your brain conspires to sabotage your efforts, even the best intentions will falter. The key is to work with your brain, not against it.

By using strategies like celebrating small wins, visualizing long-term rewards and automating good habits, you can outsmart your brain’s tendencies toward instant gratification.?

With the right tools and an understanding of what’s happening behind the scenes, you can turn fleeting motivation into lasting success. After all, when you master your brain, you master your money.