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  • Katie Jefcoat

Getting Off the Hedonic Treadmill: Hedonic Adaptation Prevention

Life often feels like a relentless treadmill, doesn't it? We chase after the next promotion, the newest gadget, or the trendiest experiences, expecting them to bring us lasting happiness. But all too often, we find ourselves back on that same treadmill, craving the next shiny thing. It's a cycle known as the hedonic treadmill, where our happiness fades as we adapt to new circumstances. However, fear not! In this blog, we'll delve into the concept of the hedonic treadmill and its accomplice, hedonic adaptation. More importantly, we'll equip you with valuable tips to break free from this cycle, helping you find lasting happiness in the everyday moments of life.

businessman on a hedonic treadmill

Understanding the Hedonic Treadmill:


Imagine this: you finally buy that dream car you've been longing for, and initially, it feels like pure bliss. You revel in the luxury, the power, and the admiration it brings. Yet, over time, that initial euphoria wanes, and the car becomes just another mode of transportation as well as something you have to pay off, maintain, and clean. The hedonic treadmill refers to our tendency to adapt to positive or negative experiences, causing our happiness levels to return to a baseline despite changes in our circumstances.


Exploring Hedonic Adaptation:


Hedonic adaptation is the phenomenon that underlies the workings of the hedonic treadmill. Our brains have an extraordinary ability to adjust and normalize new circumstances. On one side of the coin, this capability is remarkable when dealing with adverse events, such as becoming ill, getting injured, losing a job, getting a divorce, losing a loved one, or anything else that brings a gray cloud to your life. Eventually, you will be able to cope and return to normal.


While this adaptation mechanism can be beneficial for coping with adversity, it also poses a challenge when it comes to sustaining happiness. Whether it's a higher salary, a bigger house, or a new relationship, we quickly get accustomed to the new level of comfort or pleasure, leaving us craving even more to maintain that same level of happiness.


Now that we understand the concept of the hedonic treadmill and the impact of hedonic adaptation on our happiness, let's dive into some practical tips for preventing and overcoming this phenomenon. Incorporating these strategies into our lives can pave the way for a more sustainable and fulfilling sense of happiness.

man chasing money

Tips for Hedonic Adaptation Prevention:


In our quest for sustained happiness, it's essential to arm ourselves with effective strategies to prevent hedonic adaptation. By implementing these practical tips into our daily lives, we can disrupt the cycle of constantly chasing external sources of happiness and instead find contentment in the present moment. The techniques allow us to pause, reflect, and remember why past circumstances or items brought us so much joy in the first place as well as to feel that all over again. Let's explore some powerful concepts that can help us break free from the clutches of the hedonic treadmill and cultivate a more fulfilling and joyful existence.


Practice Gratitude:


Cultivating a habit of gratitude can be a powerful antidote to hedonic adaptation. I greatly suggest taking time each day to reflect on the things you appreciate in your life. Whether it's the warm sunlight streaming through your window, the laughter of loved ones, or a delicious cup of coffee with a best friend, acknowledging and expressing gratitude for these moments can help you savor them and maintain their impact. Personally, I like to take two minutes in the morning while I am brushing my teeth to think through all the things I am grateful for and write in my gratitude journal.

100 gratitude prompts next to journal, pen, and coffee

Need help thinking of gratitude prompts? You can download my FREE 100 Daily Gratitude Journal Prompts HERE.



Embrace Mindfulness:


Engaging in mindful practices can help you stay present and fully experience the joys of each moment. Mindfulness meditation, deep breathing exercises, or even just taking a few minutes to observe your surroundings can increase your awareness and prevent the autopilot mode that often accompanies adaptation. Sometimes this means putting down the phone and simply being present to what is going on around us, whether it’s the sound of our children’s laughter, the warmth of a breeze, or the sweet scent of flowers in the air.


Seek Variety and Novelty:


Breaking free from the monotony of routine can disrupt the adaptation process. Engage in new activities, explore different hobbies, or embark on adventures that challenge you. Introducing variety and novelty into your life will make you more likely to stay engaged and derive greater satisfaction from each experience.


Nurture Relationships:


Instead of chasing material possessions, invest your time and energy in nurturing meaningful relationships. Connecting with loved ones, friends, and your community can provide a sense of belonging and purpose that transcends material wealth. The joy and support derived from these relationships are less likely to fade with time, acting as a buffer against hedonic adaptation.


Practice Self-Reflection:


Take moments to reflect on your values, aspirations, and the authentic sources of your happiness. By aligning your actions with your true self, you can reduce the desire for external validation and material possessions, leading to a more sustainable sense of fulfillment.


Get Off That Hedonic Treadmill Today


Escaping the hedonic treadmill and preventing hedonic adaptation is a lifelong journey. It requires conscious effort and a shift in our mindset and habits. By practicing gratitude, embracing mindfulness, seeking variety, nurturing relationships, and reflecting on our values, we can liberate ourselves from the relentless pursuit of fleeting happiness. Instead, we can cultivate a deep and lasting sense of contentment, finding joy in the simple moments and experiences that make up our lives.


Remember, true happiness lies not in the accumulation of material possessions or the pursuit of endless desires, but in our ability to appreciate and savor the richness of each passing moment. By breaking free from the treadmill and embracing the beauty of the present, we can discover authentic and sustainable happiness that transcends fleeting pleasures. So, hop off the treadmill, my friends, and embark on a journey of genuine contentment and fulfillment. Your happiness awaits!


Until next time, life is heavy enough; searching for happiness shouldn’t be an extra burden. Get a dose of happiness delivered straight to your inbox. Subscribe to happy mail, delivered twice a month.


And, let’s connect on social at @everydayhappinesswithkatie and join the community on the hashtags #IntentionalMargins and #everydayhappinesswithkatie on Instagram.



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