Check what you already have before buying anything new!
Spend 2 minutes doing a quick inventory before shopping trips or online purchases.
This prevents duplicate buying and reduces items that end up unused and wasted.
Make it systematic:
Food shopping: Check fridge, freezer, and pantry first
Household items: Look in storage areas and under sinks
Clothing: Review what’s already in your closet
Personal care: Count current products before buying backups
This simple pause prevents the frustration when you arrive home with items you already had plenty of. You’ll also discover forgotten items that need to be used up first.
Try it out this week:
Before your next buy, spend 2 minutes checking what you already have. You might be surprised by what you find!
Money worries keep more people awake at night than almost any other stressor. Financial anxiety doesn’t just affect your bank account—it impacts your sleep, relationships, physical health, and overall mental wellbeing. The good news? Small, consistent money habits can grow into powerful anxiety-reducing practices over time.
The Mind-Money Connection
Financial stress creates a cascade of mental health challenges:
72% of adults report feeling stressed about money at least some of the time
Financial worry increases cortisol levels, sleep problems and weakened immunity
Money anxiety often triggers shame, which can lead to isolation and depression
Financial stress affects decision-making ability, creating a cycle of poor money choices
People with financial security report 40% lower stress levels and better life satisfaction
Seeds of Financial Wellness to Plant Today
1. The One-Dollar Emergency Fund
The Science: Having emergency savings (even a small amount) reduces financial anxiety and creates a sense of control and preparedness.
Plant the seed: Start with just $1. Put it in a separate account or jar labeled “Emergency Fund.” Add whatever you can weekly—even loose change counts. The psychological impact of having something set aside is immediate, regardless of the amount.
2. The 24-Hour Rule
The Science: Impulse purchases often stem from emotional triggers. Creating space between impulse and action reduces anxiety-driven spending and buyer’s remorse.
Plant the seed: Before any non-essential purchase over $25, wait 24 hours. Write down what you want to buy and how you’re feeling. Often, the urge passes, and you’ll feel empowered by your self-control rather than anxious about overspending.
3. Weekly Money Check-ins
The Science: Financial avoidance increases anxiety. Regular, brief reviews of your finances reduce fear and increase feelings of control.
Plant the seed: Set a 10-minute weekly “money date” with yourself. Check your account balances, track recent spending, and celebrate any progress. Keep it short and factual—no judgment, just awareness.
4. Automate One Financial Decision
The Science: Decision fatigue around money increases stress. Automation removes daily financial decisions and ensures consistent progress toward goals.
Plant the seed: Automate one small financial action this week. Even $5 to emergency fund weekly, or automatic bill pay for one recurring expense counts.
Mindful Money Practices
Before spending, pause and ask: “Am I buying this because I need it, want it, or because I’m feeling stressed/sad/anxious?”
Reframe money thoughts: Instead of “I can’t afford it,” try “I’m choosing not to spend money on this right now.” This subtle shift moves you from scarcity to empowerment.
Practice gratitude for what you have: Spend 2 minutes weekly appreciating what your money has already provided (shelter, food, experiences, gifts for others)
When Money Anxiety Feels Overwhelming
Remember that financial wellness isn’t about perfection or having large amounts of money. It’s about creating systems that reduce stress and increase your sense of control. Start where you are, with what you have.
If money anxiety is significantly impacting your daily life, consider talking to a financial counselor (many are available for free through credit unions or nonprofit organizations) or a mental health professional who understands financial stress.
This Week’s Financial Wellness Challenge
Choose one money seed to plant this week:
Start your $1 emergency fund
Practice the 24-hour rule on one purchase
Schedule your first 10-minute money check-in
Automate one small financial decision
Notice how taking even small financial action affects your overall stress level and sense of control.
Next week: “The Therapy Garden” How plant care nurtures your mental health through connection with nature.
Remember: While healthy money habits significantly impact mental health, they work best alongside other wellness practices.If you’re experiencing persistent financial anxiety or mental health symptoms, consider speaking with a financial counselor or healthcare provider. See free resources here
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Talking about money with your partner can be tough, but it doesn’t have to be.
After years of learning (sometimes the hard way), I’ve discovered that building strong finances as a couple requires open communication.
It also involves creating shared systems that work for both of you.
Here are our tried-and-true tips for creating financial harmony in your relationship:
1. The Weekly Money Date
Schedule a regular 30-minute chat about finances. Keep it light – we do ours over Sunday coffee. Review your spending, celebrate wins, and tackle any concerns early. This prevents stress from building up and keeps you both in sync.
2. Create a Shared Vision
Before diving into budgets, talk about your dreams. What do you want to build together? A home? Travel adventures? Early retirement? Understanding each other’s financial goals makes daily money decisions easier and more meaningful.
3. Divide and Conquer (But Stay Connected)
Play to your strengths. In our relationship, I handle rental income and expense tracking while my partner manages our personal account. The key? We both stay informed about the full picture through our weekly check-ins.
Use a shared credit card for easy expense tracking, pay card off weekly
Agree on a percentage % of income to move into joint savings account for taxes and investments
Share login access to all important accounts
Touch base before making big purchases. Do we need it or do we want it? The goal is to make more than we’re spending each week.
Set up automatic payments to investment accounts
5. Celebrate Progress Together
Track your joint financial wins, no matter how small. We touch base on our wins at our weekly meeting. From paying off a credit card to maxing out a Roth IRA account. It keeps the money journey positive and motivating.
6. Have Each Other’s Backs
Sometimes life throws curveballs. Create an emergency fund together and discuss how you’ll handle unexpected expenses before they happen. This creates security and trust in your financial partnership.
Remember, building better finances as a couple isn’t about having identical money styles. It’s about creating a system that works for both of you.
Start with one of these tips this week and build from there. Your relationship (and your wallet) will thank you.
Read books, and / or getting some real world experience
Go back to school and continue your formal education
Eventually you’ll be in a position to earn more, save more, invest more.
Savings
You can start saving by putting 10% minimum of working income into a Cash Reserve (aka emergency fund).
Rules for Cash Reserve:
Equal to 6 months of expenses
Don’t touch it unless you have to
Once you save up a Cash Reserve, start putting that 10% minimum from working income into a Financial Freedom Account that will be used for future investments.
Investments
As your Financial Freedom Account grows, the next step is to invest it.
The better you are at investing, the faster your money will grow.
As your money grows, so does your Net Worth, which is a tool to measure how wealthy you are.
The goal is to invest a little bit every month.
Look into Roth IRAs and Index Funds if you haven’t already; the sooner you start investing the better.
The more you learn, the more you earn.
Simple living
Simple living is how to get to financial freedom sooner.
The goal is to consciously create a lifestyle where you need less money to live on (housing and car payments being the two biggest).
This increases your savings and the amount of funds you can invest.
Think roommates, used cars, biking / walking more, buying a duplex – living in one unit and renting the other, thrifting clothes and furniture, saving items in the cart for later instead of buying them now.
