What's happening

A checklist works when willpower doesn't, because it removes the need to decide what comes next. For recurring charges, a short list turns a scary blur into a few small boxes you can tick at your own pace. You're not auditing your whole financial life here, just walking one calm path through your subscriptions.

Your first move in the next 10 minutes

Print or copy the checklist below and do only the first item today: name three subscriptions you're sure you pay for. Ticking one box releases a little of the pressure and proves the rest is doable. The other items can wait for tomorrow.

What to cut or check first

The exact words to use

Hi, I'm requesting cancellation of [service] and a refund for the most recent charge on [date], as I did not intend to renew. Please confirm the cancellation and let me know the refund timeline. Thank you for your help.

Adapt the bracketed parts. Refund templates and cancel guides cover specific services.

What to keep an eye on

Running this money anxiety checklist doesn't mean ending every subscription. Leave the ones that earn their place, like a podcast app you open daily. The checklist exists to surface charges, not to guilt you out of things you enjoy.

FAQ

Is there an ADHD-friendly money checklist that won't overwhelm me?

Yes, the trick is one action per session and a clear stopping point. A list of six small boxes beats an open-ended dashboard you feel you must finish.

What if I freeze partway through the checklist?

That's normal and fine. The list keeps your place, so you can return to the exact next box later without redoing anything.

Can I complete this without logging into my bank?

Completely. Every step here uses memory and email receipts, and Bill Vampire can pursue a refund from a charge name alone, no bank login.