Holiday Hype: How Advertising Hooks Us Into Shopping Sprees
Have you ever noticed how the moment Halloween ends, stores start blasting Christmas music? Or how Black Friday ads seem to drop earlier every year, turning into Black November? It’s not just a coincidence—it’s science. Advertising and the holiday season are carefully designed to push us into buying frenzies, and even Amazon’s layout has been fine-tuned to keep you clicking “Add to Cart.” Before you know it, you’re knee-deep in shipping boxes and wondering how you got there.
The good news? You’re not alone, and it’s not your fault. Let’s unpack what’s happening, why holiday shopping feels so addictive, and how you can take a step back to focus on what really matters.
Why Holiday Shopping Feels So Addictive
1. Shopping Feeds the Dopamine Cycle
Dopamine—the brain’s “feel-good” chemical—isn’t just about rewards; it’s about anticipation. Marketers know this. From the moment you see a festive ad or find the perfect gift online, dopamine kicks in. That buzz? It’s real, and it’s addicting.
Online shopping platforms like Amazon are built to capitalize on this. One-click purchasing, “flash sales,” and endless product suggestions are scientifically proven to keep you engaged and spending. They remove friction (who even needs to enter their credit card anymore?) and keep that dopamine flowing.
2. Holidays Are Engineered to Make You Buy
Think about how many holidays revolve around shopping—Christmas, Valentine’s Day, Mother’s Day, Easter… even National Donut Day has become a thing. Each one comes with its own set of expectations: perfect gifts, perfect meals, perfect decorations. And if you’re not meeting those expectations? Cue the guilt. Advertisers subtly (and sometimes not-so-subtly) plant the idea that buying more is the only way to show your love or prove you’re a great parent, partner, or friend.
It’s Overwhelming—And That’s the Point
Modern advertising doesn’t just tell you to buy; it makes you feel like you have to. Sales are urgent (“Only 2 hours left!”), gifts need to be perfect (“Show them how much you care!”), and if you don’t participate? You risk feeling left out, behind, or not “good enough.”The truth is, the system is designed to overwhelm you. The lights, the music, the endless ads, and the deals all combine to create the perfect storm for spending. It’s exhausting, but it’s intentional.
So, How Do You Step Back?
Let’s be clear: shopping isn’t inherently bad. That dopamine hit feels great, and there’s no shame in enjoying a good deal or gifting someone something special. But when buying becomes the focus of the holiday season, it can leave us feeling empty, financially stressed, and burnt out.Here are a few science-backed ways to make the holidays feel less consumeristic—without preaching minimalism or going full-on Scrooge.
Spend Time in Nature: Studies consistently show that spending time outdoors reduces stress, boosts mood, and improves mental health. Even a short walk in the park can help reset your mind and give you space to step back from the shopping frenzy.
Focus on Connection Over Perfection: Perfect decorations and Pinterest-worthy meals might look nice, but they’re not what people remember. What matters most—and what improves mental well-being—is genuine connection. Spend time with loved ones, play a board game, or have a phone-free dinner together.
Practice Gratitude: It’s easy to get caught up in what we don’t have (and what marketers say we need), but research shows that gratitude practices can shift your perspective. Take a moment to appreciate what you already have—whether it’s your family, health, or cozy home.
Replace Buying with Creating:Instead of buying every gift, try making something—a batch of cookies, a homemade card, or even a simple DIY craft. Creativity engages your brain in a way that shopping doesn’t, and it can be a meaningful way to show you care.
Take a Break from the Noise: If the ads, sales, and notifications feel overwhelming, give yourself permission to step away. Unsubscribe from marketing emails (even temporarily), take social media breaks, and turn off notifications that pressure you to spend.
The holidays can be overwhelming, especially when the world feels like it’s shouting at you to “buy more, do more, be more.” Remember: you don’t have to do it all, and you don’t have to spend your way to a perfect holiday. The best memories—and the best ways to care for your mental health—are often the simplest.Take a breath, step outside, and focus on what really matters. The ads can wait.