Hedonic Treadmill

Introduction

The Hedonic Treadmill (or hedonic adaptation) is the human tendency to rapidly return to a baseline level of happiness after positive or negative events.

• When we get a promotion, we immediately feel great; however, we soon return to “normal.”
• We experience a setback, and immediately feel low; however, eventually we bounce back to “normal.”

These short-term changes in feelings of happiness are only temporary: a typical person will return to his or her previous level of happiness very quickly. Consequently,

“…It is important to identify and encourage activities for items that are likely to contribute to increased happiness over a long period…”

— PositivePsychology, 2025

For example, an increase in wealth can give you greater long-term choice, eg job, lifestyle, opportunity to pursue passions, hobbies and interests, etc.

Getting off the Hedonic Treadmill means reducing this automatic return to baseline by:

• Becoming more aware of automatic adaptation
• Intentionally slowing the adaptation cycle
• Prioritising intrinsic over extrinsic rewards
• Redesigning environments, routines and mindsets to maintain sustained satisfaction and engagement.

Reasons we adapt so quickly:

• Novelty fades (as a result, the brain reduces the “reward signal”)
• Comparison traps (we compare ourselves upward, ie we want what they have now)
• Escalating expectations (what was good enough yesterday is insufficient today)
• Reward habituation (repeated exposure makes the reward less impactful).

This is why people are temporarily happy after organisational changes (new system, new office, new policy); later slip back into old behaviours and attitudes.

Ways to Get Off the Hedonic Treadmill (Individually)

These strategies interrupt rapid adaptation:

1. Shift from extrinsic to intrinsic goals

Meaning, mastery, relationships, autonomy and contribution create more stable sources of satisfaction.

2. Practise gratitude and reflection

Slows adaptation to positives by increasing attention on what is already good.

3. Design variability and challenge

Small challenges, skill growth and novelty extend the “interest curve.”

4. Use habit design rather than motivation spikes

Sustainable behavioural change replaces short-lived motivational boosts.

5. Simplify comparison loops

Minimise unnecessary benchmarks and maintain realistic expectations.

6. Build psychological flexibility

Mindfulness, self-distancing, and cognitive reframing reduce emotional reactivity.

(main source: PositivePsychology, 2025)