Why Happiness Doesn’t Last (Unless You Make It)

Understanding the Hedonic Treadmill

Have you ever gotten something you really wanted like a raise, a new house, a vacation, or even a relationship, only to find yourself slipping back into your old level of happiness not long after?

That phenomenon has a name. It is called the hedonic treadmill, and it is one of the most fascinating and frustrating findings in the field of positive psychology.

But there is good news. Once you understand how the treadmill works, you can step off it and onto a more sustainable path to well-being.

Let’s unpack what this concept means, how it shows up in daily life, and what research says you can do about it.

What Is the Hedonic Treadmill?

The hedonic treadmill is the idea that people tend to return to a relatively stable level of happiness despite major positive or negative events. In other words, no matter how much your life improves, you quickly adapt and your emotional baseline resets.

The term was first coined by psychologists Brickman and Campbell in 1971, who compared the pursuit of happiness to running on a treadmill. No matter how hard you run or how far you go, you stay in the same place emotionally.

Research has since confirmed that both positive experiences such as wealth or marriage and negative experiences such as illness or loss tend to have less long-term impact on happiness than we might expect. This does not mean those events do not matter. It simply means our brains are wired to adapt.

I experienced this firsthand after completing my PhD. I had worked so hard for that milestone, imagining how fulfilled I would feel once it was done. And while I felt proud, the sense of satisfaction faded much faster than I expected. That was my first real glimpse into how quickly we can adapt—even to something we deeply value.

The Science Behind It

Lottery Winners and Paraplegics

In a classic study by Brickman, Coates, and Janoff-Bulman in 1978, researchers compared the happiness levels of recent lottery winners, paraplegics, and a control group. Surprisingly, lottery winners were not significantly happier than the control group, and people with paraplegia reported only slightly lower happiness levels than those who had not experienced life-altering injuries. The findings supported the idea that humans are resilient and highly adaptable.

Income and Happiness

The Easterlin Paradox, introduced in 1974, showed that once basic needs are met, more money does not guarantee more happiness. Later research by Kahneman and Deaton in 2010 suggested that emotional well-being levels off around seventy-five thousand dollars per year in the United States. While financial stability is important, the constant chase for more tends to offer diminishing emotional returns.

Marriage and the Happiness Set Point

Lucas and colleagues in 2003 studied how marriage affects happiness over time. People generally experienced a happiness boost right after getting married, but most returned to their baseline within two years. This same pattern has been observed with promotions, relocations, and other life milestones.

Why This Happens

From an evolutionary standpoint, hedonic adaptation makes sense. The human brain is designed to maintain stability and protect us from emotional extremes. Once a situation becomes familiar, the brain stops reacting to it as strongly.

This emotional reset protects us from becoming overwhelmed, but it also means that exciting life changes often become our new normal surprisingly quickly.

The result is a pattern of chasing external achievements, feeling an initial high, then sliding back into our usual level of happiness. It creates the illusion that we need to keep reaching for something new in order to feel fulfilled.

What Boosts Lasting Happiness

This is where positive psychology offers hope.

While external circumstances have a limited impact on long-term happiness, research shows that internal habits and intentional practices can significantly increase well-being.

According to Lyubomirsky, Sheldon, and Schkade in 2005, up to forty percent of our happiness can be influenced by intentional activities. These include gratitude, mindfulness, social connection, and engaging in purposeful work.

These practices do more than feel good. They change the brain and interrupt the cycle of hedonic adaptation.

Five Ways to Step Off the Treadmill

1. Practice Gratitude

Gratitude disrupts adaptation by helping you notice and appreciate what you already have. It keeps the ordinary from becoming invisible.

Study highlight: Emmons and McCullough in 2003 found that people who kept weekly gratitude journals were more optimistic, exercised more, and reported fewer physical symptoms.

Try this: Write down three specific things you are grateful for each evening. Rotate categories to keep it fresh and meaningful.

2. Prioritize People, Not Things

Strong social connections are one of the most consistent predictors of long-term happiness. While material items fade into the background, relationships grow deeper over time.

Study highlight: The Harvard Study of Adult Development, ongoing since 1938, found that the quality of relationships is the strongest predictor of both happiness and longevity.

Try this: Create small rituals of connection. It could be a weekly coffee date, a scheduled call, or simply showing up for someone consistently.

3. Savor the Moment

Instead of focusing on what is next, try to fully experience what is now. Presence allows you to enjoy life instead of rushing through it.

Study highlight: Killingsworth and Gilbert in 2010 found that people are less happy when their minds wander, no matter what they are doing. Being present increases satisfaction even during routine activities.

Try this: Use the five senses practice. Pause and name one thing you can see, hear, feel, taste, and smell. It brings you into the moment.

4. Find Flow and Meaning

Flow is that deep sense of immersion in an activity that is challenging but doable. You lose track of time and self-consciousness. It is one of the most satisfying human experiences.

Study highlight: Mihaly Csikszentmihalyi’s research found that flow states create more lasting happiness than passive forms of entertainment. Flow offers fulfillment rather than fleeting pleasure.

Try this: Identify an activity that makes you feel energized and absorbed. Paint, hike, write, cook, garden, or build something. Even thirty minutes a week can make a difference.

5. Keep Growing

We are wired for growth. You do not need to constantly strive, but you do need to feel like you are evolving in some way.

Try this: Set one nourishing personal goal each month. It could be learning a new recipe, taking a free class, reading a novel, or walking a new path. Choose goals that add joy or meaning.

Closing Thoughts

The hedonic treadmill reveals an uncomfortable truth. Lasting happiness does not come from what you achieve. It comes from how you live and how you relate to your life every day.

You do not need to chase the next big thing. You need to deepen your experience of what is already here.

Let happiness be less about arrival and more about awareness.

I am reminded of this every time I reflect on that post-PhD period. I had spent years pushing for that achievement, expecting that peace and joy would come flooding in. But they did not. Not automatically. What brought me peace was not the title or the diploma. It was learning how to be present with myself. It was the small, daily practices that helped me feel whole again.

FAQ

Is it bad to want more or set goals if we adapt anyway?
Not at all. Growth is healthy. The key is to enjoy the process, not just the outcome. Savoring the journey helps buffer the effects of adaptation.

Can you actually raise your baseline happiness?
Yes. While genetics and life circumstances play a role, studies show that habits like gratitude, mindfulness, exercise, and service can gradually lift your emotional baseline.

Does hedonic adaptation apply to negative experiences too?
Yes. People often recover from loss or trauma more quickly than expected. This is part of what psychologists call the psychological immune system. It is a powerful source of human resilience.

Ready to Step Off the Treadmill

Download my free guide The Mindfulness Toolkit.
It includes practical ways to slow down, stay present, and create lasting well-being without chasing the next big thing.
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