Hedonic Adaptation: Why You Are Not Happier

Table of ContentsView AllTable of ContentsOverviewA Question of ControlHedonic TreadmillGratificationsPleasuresThe Effect of AltruismMinimize Hedonic Adaptation

Table of ContentsView All

View All

Table of Contents

Overview

A Question of Control

Hedonic Treadmill

Gratifications

Pleasures

The Effect of Altruism

Minimize Hedonic Adaptation

Close

Hedonic adaptation is often referred to as “the hedonic treadmill” because we always end up where we started.

Hedonic adaptation is an adaptation-level phenomenon, which is a term that describes how humans become insensitive to new stimuli, and quickly readjust to an emotional baseline. Therefore, the stimulus needed to create an emotion—like happiness or excitement—needs to be more intense than the last stimulus in order for someone to feel its effects.

This article describes hedonic adaptation (the hedonic treadmill), gives examples, and describes ways to minimize hedonic adaption.

First off, it’s helpful to differentiate the term hedonic from the concept of hedonism.

Hedonic Adaptation vs. HedonismHedonic is a word that describes the pleasure or displeasure of a thing or experience;hedonism, on the other hand, is a concept in philosophy and psychology in which pleasure (and the avoidance of pain) is believed to be the main motivator of human behavior.

Hedonic Adaptation vs. Hedonism

Hedonic is a word that describes the pleasure or displeasure of a thing or experience;hedonism, on the other hand, is a concept in philosophy and psychology in which pleasure (and the avoidance of pain) is believed to be the main motivator of human behavior.

Two additional terms—hedonic consumption and hedonic value—relate to hedonic adaptation. Hedonic consumption refers to the practice of people purchasing goods or services for pleasure (once their basic needs are already fulfilled).Hedonic value refers to the personal value, based on the pleasure derived from something, that a person places on a good or service.

For instance, say you purchase a new stationary bike, which you believe will give you pleasure (hedonic consumption). The bike provides you with enjoyment (hedonic value), but over time, you become accustomed to the bike. One day, you realize it no longer brings you any additional enjoyment at all and you feel like you did before you even purchased the bike—this is hedonic adaptation.

There are many more ways that hedonic adaptation has been observed. Here are some additional examples:

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Many researchers have examined the hedonic treadmill phenomenon and have attempted to determine how much of our happiness is really under our control.Researcher Sonja Lyubomirskyhas examined this set-point and come up with a specific percentage: 40%.

Other researchers have come up with slightly different numbers, but all have been roughly in this ballpark.

The Hedonic Treadmill

Researcher Martin Seligman, one of the pioneers in this field, explained pleasures this way:

“The pleasures are delights that have clear sensory and strong emotional components, what philosophers call ‘raw feels’: ecstasy, thrills…delight, mirth, exuberance, and comfort. They are evanescent, and they involve little, if any, thinking.”

Pleasures can lift your mood and leave you feeling wonderful, but their effects can be relatively fleeting. What’s more, we get used to them relatively quickly.

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Seligman also researched gratifications, which are activities that get us into a feeling of “flow” where we don’t notice the passage of time, where we’re thoroughly engaged in what we’re doing, and sort of lost in the activity.

This effect occurs most easily when we face a challenge that’s both fun and the right kind of challenge for our abilities: not too difficult lest we feel discouraged but just difficult enough to keep us feeling challenged. Gratifications, as well as activities that present a strong sense of meaning to us, are more immune to the effects of hedonic adaptation.

Interestingly, the more we engage in gratifications, the more we enjoy them.

These are activities that require more effort and thought, but the payoff is higher as well. The more we engage, the more we enjoy. Gratifications include activities that are often thought of as hobbies, like creating art, learning a skill like karate, or even engaging in an activity likemeditation. Most, if not all, gratifications can be great stress relievers.

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Pleasures vs. Gratifications

Knowing that pleasures are fleeting in their effects may make them seem less worth the effort than other activities like gratifications that can bring more lasting results. But there are reasons why pleasures can be perfect for certain situations.

First, as mentioned earlier, they bring a quick lift in mood without a great deal of effort. This mood boost is actually quite valuable because there is significant research that shows that a lift in mood can lead to a chain reaction of positive feelings andincreased resilience.

Second, gratifications do take more effort, so when you only have a few minutes or a very limited amount of energy, pleasures are often the simpler and more accessible option. For example, if you’re running errands and feeling stressed, it’s often easier to drink some nice tea as you rush (which can be pleasant and diminish stress) than getting out some painting supplies and honing your craft.

Even if you may benefit more from the gratification of painting than the pleasure of tea, sometimes you may only have time for tea. That’s certainly better than nothing.

Altruism’s Effect on Hedonic Adaptation

Meaningful activitieslike volunteering for a good cause or helping a friend, incidentally, seem to carry great benefits as well. Seligman found that these may take a significant amount of energy and may not always be enjoyable while a person is engaged in them (they can be challenging), but they bring lasting results in terms of overall happiness and inner peace.

Altruism really does have many benefits to the giver as well as the recipients. Meaningful acts should not be overlooked, particularly because they seem to transcend the hedonic treadmill quite effectively.

Hedonic Adaptation: Why You Are Not Happier

Hedonic adaptation is a fact of life, but when we are aware of how it works and how it functions in our lives, we are more able to work around the negatives and engage in activities that are more immune to the stifling effects of the hedonic treadmill.

The following are some ways in which you can move away from the limiting effects of hedonic adaptation and engage in activities that can actually create a greater level of happiness in your life:

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If you’re someone who is naturally happy, this focus on the positive can help you to feel happier than you would. If you’re someone who’s naturally less happy or who faces a lot of challenges, this extra attention to minimizing hedonic adaptation can help you to live a more fulfilling life.

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Frequently Asked QuestionsThe word “hedonic” is used to describe degrees of pleasantness or unpleasantness.It’s common to confuse this word, however, with the word “hedonism.” Hedonism refers to the philosophy that the goal of humans is to pursue pleasure and avoid pain.The hedonic treadmill, also known as hedonic adaptation, refers to the phenomenon that things or situations only deliver a temporary surplus of happiness to human beings; ultimately, we return to the same level of happiness we experienced prior.It’s called a hedonic treadmill because, like on a treadmill, we’re moving but we are staying in the same place.People may constantly purchase things or seek new experiences, only to be disappointed that their level of happiness isn’t permanently raised. On the other hand, hedonic adaptation is a useful trait that allows us to adapt to new situations and keeps us from living in a chronic state of arousal and stress.

Frequently Asked Questions

The word “hedonic” is used to describe degrees of pleasantness or unpleasantness.It’s common to confuse this word, however, with the word “hedonism.” Hedonism refers to the philosophy that the goal of humans is to pursue pleasure and avoid pain.

The hedonic treadmill, also known as hedonic adaptation, refers to the phenomenon that things or situations only deliver a temporary surplus of happiness to human beings; ultimately, we return to the same level of happiness we experienced prior.It’s called a hedonic treadmill because, like on a treadmill, we’re moving but we are staying in the same place.

People may constantly purchase things or seek new experiences, only to be disappointed that their level of happiness isn’t permanently raised. On the other hand, hedonic adaptation is a useful trait that allows us to adapt to new situations and keeps us from living in a chronic state of arousal and stress.

14 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bottan N, Perez Truglia R.Deconstructing the hedonic treadmill: Is happiness autoregressive?.J Socio Econ. 2011;40(3):224-236. doi:10.1016/j.socec.2011.01.007Bowling N.Adaptation-level theory.Encyclopedia of Quality of Life and Well-Being Research.2014:28-29. doi:10.1007/978-94-007-0753-5_25American Psychological Association.Hedonic level.American Psychological Association.Hedonism.Liao Y.The sources and influencing factors of hedonistic consumption.PSYCH.2021;12(04):660-674. doi:10.4236/psych.2021.124041Ozturk AB, Nusair K, Okumus F, Hua N.The role of utilitarian and hedonic values on users’ continued usage intention in a mobile hotel booking environment.International Journal of Hospitality Management.2016;57:106-115. doi:10.1016/j.ijhm.2016.06.007Brickman P, Coates D, Janoff-Bulman R.Lottery winners and accident victims: Is happiness relative?.J Pers Soc Psychol. 1978;36(8):917-927. doi:10.1037/0022-3514.36.8.917Lyubomirsky S, Dickerhoof R, Boehm JK, Sheldon KM.Becoming happier takes both a will and a proper way: an experimental longitudinal intervention to boost well-being.Emotion. 2011;11(2):391-402. doi:10.1037/a0022575Diener E, Seligman MEP, Choi H, Oishi S.Happiest people revisited.Perspect Psychol Sci. 2018;13(2):176-184. doi:10.1177/1745691617697077Jacobs Bao K, Lyubomirsky S.Making it last: Combating hedonic adaptation in romantic relationships.J Posit Psychol. 2013;8(3):196-206. doi:10.1080/17439760.2013.777765Takeda F, Noguchi H, Monma T, Tamiya N.How possibly do leisure and social activities impact mental health of middle-aged adults in Japan?: An evidence from a national longitudinal survey.PLoS One. 2015;10(10):e0139777. doi:10.1371/journal.pone.0139777Unanue W, Gomez Mella ME, Cortez DA, et al.The reciprocal relationship between gratitude and life satisfaction: Evidence from two longitudinal field studies.Front Psychol.2019;10. doi:10.3389/fpsyg.2019.02480Armenta C, Bao KJ, Lyubomirsky S, Sheldon KM.Is lasting change possible? Lessons from the hedonic adaptation prevention model.Stability of Happiness.2014:57-74. doi:10.1016/b978-0-12-411478-4.00004-7D’Acci LS.Preferring or needing cities? (evolutionary) psychology, utility and life satisfaction of urban living.City, Culture and Society.2021;24:100375. doi:10.1016/j.ccs.2021.100375

14 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bottan N, Perez Truglia R.Deconstructing the hedonic treadmill: Is happiness autoregressive?.J Socio Econ. 2011;40(3):224-236. doi:10.1016/j.socec.2011.01.007Bowling N.Adaptation-level theory.Encyclopedia of Quality of Life and Well-Being Research.2014:28-29. doi:10.1007/978-94-007-0753-5_25American Psychological Association.Hedonic level.American Psychological Association.Hedonism.Liao Y.The sources and influencing factors of hedonistic consumption.PSYCH.2021;12(04):660-674. doi:10.4236/psych.2021.124041Ozturk AB, Nusair K, Okumus F, Hua N.The role of utilitarian and hedonic values on users’ continued usage intention in a mobile hotel booking environment.International Journal of Hospitality Management.2016;57:106-115. doi:10.1016/j.ijhm.2016.06.007Brickman P, Coates D, Janoff-Bulman R.Lottery winners and accident victims: Is happiness relative?.J Pers Soc Psychol. 1978;36(8):917-927. doi:10.1037/0022-3514.36.8.917Lyubomirsky S, Dickerhoof R, Boehm JK, Sheldon KM.Becoming happier takes both a will and a proper way: an experimental longitudinal intervention to boost well-being.Emotion. 2011;11(2):391-402. doi:10.1037/a0022575Diener E, Seligman MEP, Choi H, Oishi S.Happiest people revisited.Perspect Psychol Sci. 2018;13(2):176-184. doi:10.1177/1745691617697077Jacobs Bao K, Lyubomirsky S.Making it last: Combating hedonic adaptation in romantic relationships.J Posit Psychol. 2013;8(3):196-206. doi:10.1080/17439760.2013.777765Takeda F, Noguchi H, Monma T, Tamiya N.How possibly do leisure and social activities impact mental health of middle-aged adults in Japan?: An evidence from a national longitudinal survey.PLoS One. 2015;10(10):e0139777. doi:10.1371/journal.pone.0139777Unanue W, Gomez Mella ME, Cortez DA, et al.The reciprocal relationship between gratitude and life satisfaction: Evidence from two longitudinal field studies.Front Psychol.2019;10. doi:10.3389/fpsyg.2019.02480Armenta C, Bao KJ, Lyubomirsky S, Sheldon KM.Is lasting change possible? Lessons from the hedonic adaptation prevention model.Stability of Happiness.2014:57-74. doi:10.1016/b978-0-12-411478-4.00004-7D’Acci LS.Preferring or needing cities? (evolutionary) psychology, utility and life satisfaction of urban living.City, Culture and Society.2021;24:100375. doi:10.1016/j.ccs.2021.100375

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Bottan N, Perez Truglia R.Deconstructing the hedonic treadmill: Is happiness autoregressive?.J Socio Econ. 2011;40(3):224-236. doi:10.1016/j.socec.2011.01.007Bowling N.Adaptation-level theory.Encyclopedia of Quality of Life and Well-Being Research.2014:28-29. doi:10.1007/978-94-007-0753-5_25American Psychological Association.Hedonic level.American Psychological Association.Hedonism.Liao Y.The sources and influencing factors of hedonistic consumption.PSYCH.2021;12(04):660-674. doi:10.4236/psych.2021.124041Ozturk AB, Nusair K, Okumus F, Hua N.The role of utilitarian and hedonic values on users’ continued usage intention in a mobile hotel booking environment.International Journal of Hospitality Management.2016;57:106-115. doi:10.1016/j.ijhm.2016.06.007Brickman P, Coates D, Janoff-Bulman R.Lottery winners and accident victims: Is happiness relative?.J Pers Soc Psychol. 1978;36(8):917-927. doi:10.1037/0022-3514.36.8.917Lyubomirsky S, Dickerhoof R, Boehm JK, Sheldon KM.Becoming happier takes both a will and a proper way: an experimental longitudinal intervention to boost well-being.Emotion. 2011;11(2):391-402. doi:10.1037/a0022575Diener E, Seligman MEP, Choi H, Oishi S.Happiest people revisited.Perspect Psychol Sci. 2018;13(2):176-184. doi:10.1177/1745691617697077Jacobs Bao K, Lyubomirsky S.Making it last: Combating hedonic adaptation in romantic relationships.J Posit Psychol. 2013;8(3):196-206. doi:10.1080/17439760.2013.777765Takeda F, Noguchi H, Monma T, Tamiya N.How possibly do leisure and social activities impact mental health of middle-aged adults in Japan?: An evidence from a national longitudinal survey.PLoS One. 2015;10(10):e0139777. doi:10.1371/journal.pone.0139777Unanue W, Gomez Mella ME, Cortez DA, et al.The reciprocal relationship between gratitude and life satisfaction: Evidence from two longitudinal field studies.Front Psychol.2019;10. doi:10.3389/fpsyg.2019.02480Armenta C, Bao KJ, Lyubomirsky S, Sheldon KM.Is lasting change possible? Lessons from the hedonic adaptation prevention model.Stability of Happiness.2014:57-74. doi:10.1016/b978-0-12-411478-4.00004-7D’Acci LS.Preferring or needing cities? (evolutionary) psychology, utility and life satisfaction of urban living.City, Culture and Society.2021;24:100375. doi:10.1016/j.ccs.2021.100375

Bottan N, Perez Truglia R.Deconstructing the hedonic treadmill: Is happiness autoregressive?.J Socio Econ. 2011;40(3):224-236. doi:10.1016/j.socec.2011.01.007

Bowling N.Adaptation-level theory.Encyclopedia of Quality of Life and Well-Being Research.2014:28-29. doi:10.1007/978-94-007-0753-5_25

American Psychological Association.Hedonic level.

American Psychological Association.Hedonism.

Liao Y.The sources and influencing factors of hedonistic consumption.PSYCH.2021;12(04):660-674. doi:10.4236/psych.2021.124041

Ozturk AB, Nusair K, Okumus F, Hua N.The role of utilitarian and hedonic values on users’ continued usage intention in a mobile hotel booking environment.International Journal of Hospitality Management.2016;57:106-115. doi:10.1016/j.ijhm.2016.06.007

Brickman P, Coates D, Janoff-Bulman R.Lottery winners and accident victims: Is happiness relative?.J Pers Soc Psychol. 1978;36(8):917-927. doi:10.1037/0022-3514.36.8.917

Lyubomirsky S, Dickerhoof R, Boehm JK, Sheldon KM.Becoming happier takes both a will and a proper way: an experimental longitudinal intervention to boost well-being.Emotion. 2011;11(2):391-402. doi:10.1037/a0022575

Diener E, Seligman MEP, Choi H, Oishi S.Happiest people revisited.Perspect Psychol Sci. 2018;13(2):176-184. doi:10.1177/1745691617697077

Jacobs Bao K, Lyubomirsky S.Making it last: Combating hedonic adaptation in romantic relationships.J Posit Psychol. 2013;8(3):196-206. doi:10.1080/17439760.2013.777765

Takeda F, Noguchi H, Monma T, Tamiya N.How possibly do leisure and social activities impact mental health of middle-aged adults in Japan?: An evidence from a national longitudinal survey.PLoS One. 2015;10(10):e0139777. doi:10.1371/journal.pone.0139777

Unanue W, Gomez Mella ME, Cortez DA, et al.The reciprocal relationship between gratitude and life satisfaction: Evidence from two longitudinal field studies.Front Psychol.2019;10. doi:10.3389/fpsyg.2019.02480

Armenta C, Bao KJ, Lyubomirsky S, Sheldon KM.Is lasting change possible? Lessons from the hedonic adaptation prevention model.Stability of Happiness.2014:57-74. doi:10.1016/b978-0-12-411478-4.00004-7

D’Acci LS.Preferring or needing cities? (evolutionary) psychology, utility and life satisfaction of urban living.City, Culture and Society.2021;24:100375. doi:10.1016/j.ccs.2021.100375

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