Hedonic adaptation describes how we generally return to the same level of happiness despite life’s ups and downs. Practicing gratitude and creating meaning can help you maintain a greater level of contentment.

Many of us know what it’s like to walk out of a store feeling excited about a new purchase, only for that excitement to wane over the coming weeks, days, or even hours, in some cases.

This process is called the hedonic adaptation cycle. After a positive or negative life event or experience, you ultimately return to your baseline level of happiness you had before the experience.

Hedonic adaptation can lead to positive or negative mental health, depending on the situation. But you can learn to manage the negative effects and lead a more balanced and fulfilling life.

Hedonic adaptation, sometimes referred to as the “hedonic treadmill,” is a psychological process. It refers to the notion that the feelings you experience, as a result of positive or negative life events, essentially return to a relatively stable, baseline level of happiness after those events occur.

In the example of making a new purchase, the initial surge of happiness you feel fades as the newness wears off and you adapt to a new “normal.” Eventually, you return to your baseline level of contentment.

Hedonic adaptation is a natural part of mental health that may lead to healthy or unhealthy mental well-being.

Positive impacts

Dr. Natalie Bernstein, a psychologist in Pittsburgh, PA, explained that hedonic adaptation can help bolster feelings of resilience as we slowly return to our baseline level of contentment after a distressing experience.

“It can serve as a protective measure against anxiety and depression as the adaptation process returns us to our typical level,” she noted.

Negative impacts

On the flip side, hedonic adaptation can diminish the joy derived from positive life events.

Travis McNulty, clinical director and founder of McNulty Counseling and Wellness in Florida, said this can lead to a relentless pursuit of new experiences or possessions in an attempt to regain that fleeting sense of happiness.

When those efforts fall short, this often results in frustration, dissatisfaction, and even depression.

However, not all experiences that bring you happiness will result in a consistent pursuit. Constantly chasing new experiences typically only applies to high-arousal activities, such as extreme sports or jumping out of a plane.

“The constant chase for more can exacerbate feelings of emptiness and lead to mental health challenges,” McNulty explained.

Dr. Bernstein added that it may also feel like a loss when you long to feel that way again or seek out situations to create that feeling.

“There can be a sense of moving the goalposts or trying to top the last event as we seek that burst of happiness,” she said.

Hedonic adaptation can play out in a variety of ways, positively or negatively, depending on the experience.

Buying a car

According to McNulty, a common example of hedonic adaptation is the experience of buying a new car.

“Initially, there’s a surge of excitement and happiness. You might enjoy showing it off to friends, revel in the new car smell, and appreciate the advanced features. However, over time, the novelty wears off, and that initial excitement diminishes as the car becomes just another part of your daily routine.”

Getting a promotion or raise

Dr. Bernstein noted that after getting a promotion or raise, it’s exciting to see the extra money, fantasize about how to use it, and imagine how your life will improve with the increase.

“Eventually, we become used to the paycheck and it becomes our new normal,” she said. “We move back down to our baseline of happiness.”

This same cycle can occur with other purchases, as well as new relationships and even winning the lottery.

Losing a loved one

Another example of hedonic adaptation is grief, whether it be the loss of a job or a loved one. At first, it’s overwhelming and intense and may even come as a shock.

But with the passage of time, we tend to move back up to our baseline.

Despite the challenges of hedonic adaptation, there are things you can do to increase your level of contentment and well-being. Consider these strategies from our experts:

  • Practice gratitude: Regularly acknowledging and appreciating what you have can slow down the adaptation process. Focus on the positives in your life to help maintain a higher level of contentment.
  • Pursue meaningful goals: Instead of chasing fleeting pleasures, aim to set and achieve goals that provide a sense of purpose and fulfillment. This can create longer-lasting satisfaction.
  • Be present: Engage in mindfulness practices to help you fully experience and savor moments of joy as they happen. This can enhance your overall sense of well-being.
  • Balance novelty with routine: While seeking new experiences is natural, balancing them with a stable routine can prevent the constant need for more and help you find joy in everyday life.
  • Recognize that negative feelings will lessen with time: This can help provide some encouragement. It’s like that old saying, “This too shall pass,” but being OK with the timeline of it.

Hedonic adaptation refers to the psychological process of returning to a relatively stable, baseline level of happiness after positive or negative events. This cycle can play out when:

  • making a new purchase
  • starting a new relationship
  • getting a promotion at work

Hedonic adaptation can impact your mental health in positive and negative ways. It can provide resilience after distressing life events, but it can also diminish joy from positive events.

There are things you can do to overcome the challenges of hedonic adaptation. Some examples include practicing gratitude, pursuing meaningful goals, and remembering that negative feelings tend to get better with time.