Getting Off the Hedonic Treadmill: How to Find Joy in the Everyday
Eager for his new promotion, Utkarsh finally achieved it! He was ecstatic and thought nothing could make him happier. But six months later, the thrill wore off, and he found himself yearning for the next promotion. When will it stop?
This phenomenon is known as Hedonic Adaptation or the Hedonic Treadmill — the tendency for people to return to a baseline level of happiness, regardless of positive or negative events. While this helps us recover from negative experiences, it also minimizes the joy we get from positive changes. In other words, we can become our own worst enemy when it comes to happiness.
So how can we break free from this cycle and find lasting joy?
Strategies to Get Off the Treadmill
Savor Positive Experiences and Practice Gratitude
Focus on the good moments and meaningful interactions in your life. You don’t need to make drastic changes — simply meditate on what you’re grateful for. Gratitude journaling or meditation can help you internalize the positivity around you.
Create Multiple Sources of Joy and Rotate Them
Make sure you have different sources of happiness in your life, whether it’s meeting a friend or indulging in your favorite coffee. Plan these little joys into your day and keep them varied so they stay fresh.
Keep a Journal
Writing down what brings you joy maximizes the impact of positive experiences. As you document them, you relive the moments and amplify their effect on your happiness.
Make Time for Your Hobbies
No hobby is too small! Pick something you enjoy, put it in your calendar, and share it with friends. As you grow in your abilities, the fulfillment will increase too.
Breaking the cycle of Hedonic Adaptation is an ongoing process, but with mindfulness and intentionality, you can learn to savor joy in its many forms.
