How supermarkets nudge you to spend more (and how to resist)

Supermarkets are carefully designed to encourage you to buy more than you planned. There's nothing sinister about it. It's just retail. But knowing the common techniques makes it much easier to stick to your list and your goals.

Essentials at the back

Staples like milk and bread are often placed towards the back or far corners of the store. To get them, you walk past aisles of other products. Shopping from a list and heading straight for what you need keeps detours short.

Eye level is buy level

The most profitable or heavily promoted products are often placed at eye level. Cheaper alternatives and own-brand items are frequently on higher or lower shelves. Look up and down before you grab.

End-of-aisle displays

Displays at the end of aisles feel like special offers, but they aren't always discounts. They're simply prime positions. Check the regular shelf price before assuming it's a deal.

Multi-buy offers

'Three for two' and 'buy two, save more' deals are only good value if you were going to use all of it. Extra snacks tend to get eaten faster, and extra fresh food often gets thrown away.

Checkout temptations

Sweets and snacks by the tills target you when you're tired of shopping and waiting in line. Many stores now limit this, but it's still worth keeping your eyes on your list.

Your best defence

• Shop with a list, based on a meal plan
• Don't shop hungry
• Set a budget before you go
• Shop the outer aisles for fresh food, then go into the middle aisles only for what's on your list

A list built from your meal plan is the simplest protection. Mealful creates one automatically, sorted by category, so you can get in, get what you need and get out.