How to Avoid the Hedonic Treadmill
We live in a world that’s always whispering, “More is better.” A bigger home. A shinier car. A new phone. But the moment we get what we want, our satisfaction fades, and we’re already eyeing the next thing we can grab. This is the very essence of the phenomenon dubbed the “hedonic treadmill.”
It’s a psychological pattern that keeps us chasing happiness, grasping it, and then, ultimately, finding that it’s just out of reach. If you’ve ever wondered why joy feels fleeting or why contentment just seems so hard to achieve, understanding the hedonic theory might be the key to stepping off that treadmill and living life with more intention, health, and peace.
Let’s explore what the hedonic treadmill is, how it affects us, and how you can slow down and find lasting wellness without getting stuck in the constant loop of wanting more.
What is the Hedonic Treadmill?
The hedonic treadmill, also known as hedonic adaptation, is the idea that no matter what happens to us—good or bad—we have a tendency to return to a baseline level of happiness over time.
New car? Exciting for a while. Got a promotion? Fantastic feeling until the next rung. Even with negative life events like experiencing the loss of a loved one or a breakup, we tend to lose the emotional charges that come with them as time goes on.
In other words, we adapt. As human beings, we are wired for survival to ride the waves of evolution.
Adaptation is what led us here to our society today. The need to survive our modern world of capitalism and the constant competition to get ahead drives our hopes to succeed.
But when we tie our happiness to achievement, material goods, or status, we end up in a cycle that’s exhausting and ultimately unsatisfying. Hence, the treadmill metaphor: we’re running hard at all speeds, going nowhere.
How the Hedonic Treadmill Works
If we’re taking a psychological lens, the hedonic adaptation makes perfect sense. It’s our brain’s way of staying balanced. But in modern life, it can create a constant craving for more.
- You acquire or achieve something new.
- There’s a rush of excitement and happiness.
- Over time, your brain adjusts.
- The novelty wears off.
- You pursue the next thing.
Wash, rinse, repeat.
This kind of routine, whether we’re conscious of it or not, is more than just tiring. Persistently staying on your own version of the hedonic treadmill can impact your mental health, increase stress, and even lead to burnout. In the bigger picture, it promotes unsustainable consumption that’s tough not only on your sense of self, but your wallet and the planet.
Examples of Hedonic Adaptation
Let’s bring it to life with some real-world experiences most of us have gone through.
- The latest phone upgrade. A new version is exciting, but once you get used to it, you barely notice it.
- Moving into a new place. At first, it feels luxurious, new, and you’re looking forward to filling up your space. Then it just feels like home, full of chores.
- A little bit of retail therapy. That new outfit can make your day, until you’re not feeling it anymore.
- Social media likes and interactions. A viral post feels great until the algorithm or your followers move on, and you’re back to craving that dopamine hit.
It’s all so familiar. And it’s all so normal, especially with how we’ve been raised. But is there a way to feel life satisfaction without fleeting happiness?
Can You Escape the Hedonic Treadmill?
The truth is, completely escaping the hedonic treadmill isn’t realistic. We’re literally wired for it. But you can reduce its grip on your life.
By shifting your focus from external rewards to internal fulfillment, you lessen the need to chase temporary highs and begin cultivating lasting contentment. It’s about choosing what’s enough over more. That’s where you can focus on your wellness with minimal and sustainable living to make your life all the more beautiful.
How to Avoid the Hedonic Treadmill
By becoming aware of the cycle of the hedonic treadmill, you can choose habits and mindsets that change your intentions from what’s next to what’s now. We have some strategies that can help you build deeper, more lasting fulfillment:
1. Practice Gratitude
Gratitude shifts your focus from what you lack to what you already have. And it’s backed by science. Practicing gratitude has been linked to better sleep, lower stress, and increased overall contentment.
Try this: Start by writing three things you’re grateful for each night. It could be that it was sunny outside or you got a new pet. No matter how big or small, over time, you can train your brain to notice little joys in the present.
2. Invest in Experiences, Not Things
Material things fade in novelty. Experiences, on the other hand, grow in value over time, especially when they’re shared with others. Instead of going to the mall or browsing online for retail therapy, consider:
- A walk in nature
- A picnic with friends
- A new recipe cooked from scratch
- A weekend camping trip
These experiences feed your mind and soul, without adding any more clutter or draining your bank account.
3. Embrace Mindful Consumption
Incorporating minimalism into your lifestyle is not about depriving yourself of materials. It’s about intention. When you consume less, you make room for more of what actually matters to you. Here are a couple of things you can try:
- A “no buy” month other than necessities
- A full closet declutter
- Choosing sustainable, high-quality items that last
- Asking yourself: “Do I actually need this, or am I chasing a feeling?”
Mindful minimalism supports both your mental clarity and the planet.
Final Thoughts
The hedonic treadmill isn’t broken—it’s just how our minds work. But when we stop trying to outrun it with stuff, status, or constant striving for more, we create space for what truly matters. Health. Meaning. Connection. A slower, more sustainable life.
So the next time you catch yourself thinking, “I’ll be happy when I reach my goal and dreams,” take a moment to pause. You might already have everything you need.
Image via wal_172619 from Pixabay
