Have you ever felt unsatisfied even though you know that what you have is exactly what you once wanted? There’s a term for that: hedonic adaptation. It refers to how the momentary happiness of something new wears off quickly, and we adjust to our changed circumstances. The thing we wanted becomes normal and unexciting once we have it for a while.

It’s easy to see this phenomenon at work when thinking about pay increases and lifestyle inflation. Consider what you earned ten, twenty, thirty, or more years ago, at the beginning of your working years. Compare it to what you earn now. Most people’s earnings have increased over the years, sometimes substantially. If you had told yourself ten or twenty years ago that you’d be making what you’re earning now, your younger self surely would have expected the higher amount to make you happier. But you’ve probably adjusted to each gradual pay increase you’ve received, and you may not feel much better off now than you did years ago.

Hedonic adaptation, also called the hedonic treadmill, leaves us always wanting more. Like an addict chasing a high, we are always seeking the next thing that will make us happier, be it a new job, bigger house, different romantic partner, or fancier things. Of course, this drive isn’t always bad. It can keep us striving to achieve new goals and progressing in our careers. Another upside of hedonic adaptation is that it also works in reverse, helping us to emotionally recover from bad events and adapt to worsening circumstances. It’s problematic, however, when it keeps us from being happy in the present and appreciating what we have now.

Is there any way to overcome hedonic adaptation? For me, embracing a more minimalist mindset has helped significantly. Sorting through and getting rid of extraneous stuff has driven home the fact that all these things I once wanted and acquired are pretty meaningless to me now. Coming face to face with that reality makes me not want to acquire more stuff, and having less helps me appreciate what I have.

Mindfulness and meditation have been helpful too, as have journaling and talk therapy. Being more present and mindful allows us to notice and savor small pleasures. These activities encourage us to recognize our desires and understand the roots of them rather than reflexively reacting to them. Gratitude practices can also remind us that what we have is actually pretty great. And another plug for minimalism: scarcity fosters gratitude more than abundance does.

Injecting novelty into your life in constructive ways can help you to feel more satisfied as well. Seek out new experiences and change up your routine. Travel, learn a new skill, meet new people, take on new challenges. Satisfy your desire for something new or different with experiences rather than things, and look to make small changes in existing relationships and settings before you consider drastic, life-altering ones like finding a new job or a new partner.

Focusing on finding or creating greater meaning in life can help too. Rather than trying to make yourself happier, think about what you can contribute to the world, and what work is meaningful to you. Minimizing the distractions of excessive stuff and unnecessary busyness can free up your attention and mental energy to discover and focus on what’s most important to you. In this way, a minimalist mindset can give you the time and space you need to dedicate yourself to activities in which you achieve a state of flow, where you’re fully engaged in what you’re doing. I am most likely to be in flow when I’m writing, so having a job that involves a lot of writing and making time for writing in my personal life helps me to feel happier and more satisfied.

Have you noticed hedonic adaptation at work in your life? What steps have you taken to thwart it or to make it work for you rather than against you?

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