Gratitude Is a Great Attitude: The Hedonic Reset
"The first lick of an ice cream cone is heaven. Ten licks later, your attention wanders..."
The first lick of an ice cream cone is heaven. Ten licks later, your attention wanders. You start thinking about the next thing on your agenda, and the next. You still love the ice cream, but you don’t feel it as much because it’s not new information. Your brain is looking for the next great way to meet your needs. Dopamine is triggered by new rewards. Old rewards, even incredibly creamy-delicious ones, don’t command your brain’s attention. Scientists call this habituation.
— Loretta Graziano Breuning, Meet Your Happy Chemicals
I discovered the intriguing notion of "Hedonic Adaptation," which refers to our natural inclination to become accustomed to pleasures over time. This idea captivated my interest, prompting me to ponder ways to overcome this adaptation process. Thus, I came up with the concept of "Hedonic Reset." The goal was to find a method to experience more joy and appreciation in life. The positive outcome of a hedonic reset can lead to an immense surge of happiness.
Definitions and Basics
Let us start with some essential concepts to build upon.
Hedonic adaption
Hedonic adaptation, also known as habituation, refers to the human tendency to become accustomed to the pleasures and comforts in our lives.
Hedonic treadmill
The hedonic treadmill represents a relentless cycle of hedonic adaptation. Once we become accustomed to our current pleasures, we feel compelled to seek out new ones. This pursuit becomes never-ending, giving us a sense of going in circles without true progress.
It looks like this:
It is intrinsic to human nature to remain unsatisfied. We may experience temporary satisfaction when we acquire new possessions, such as a car, house, t-shirt, or when we attain a new romantic partner, job promotion, or pay raise. However, we quickly adapt to these changes and develop new ambitions. Things that were once considered luxuries soon turn into necessities, and we find ourselves caught on this hedonic treadmill, continuously seeking more.
A Solution: The Hedonic Reset
The Hedonic Reset offers a remedy to combat the effects of adaptation, allowing us to rekindle appreciation and shift our perspective.
Essentially, a Hedonic Reset involves intentionally and temporarily depriving ourselves of hedonic pleasures. This intentional deprivation leads to a profound increase in gratitude and effectively slows down hedonic adaptation.
Imagine the usual path of the hedonic treadmill (see Figure 1 above). Now, picture a "speed bump" on this path, which is the Hedonic Reset: Imagine the usual path of the hedonic treadmill (see Figure 1 above). Now, picture a "speed bump" on this path, which is the Hedonic Reset:
The true power of the Hedonic Reset lies in its ability to alter our reference point. As our expectations are closely tied to our reference point, this process brings our expectations to a level where we can genuinely find joy in what we already have.
Once you undergo the Hedonic Reset, you still possess the same things you had before, but they now feel more fulfilling than ever. It might seem almost magical since nothing external has changed; rather, it is your perception and appreciation that have transformed. The Hedonic Reset empowers us to break free from the monotony of the hedonic treadmill and discover renewed contentment in the present moment.
People are exposed to many messages that encourage them to believe that a change of weight, scent, hair color (or coverage), car, clothes, or many other aspects will produce a marked improvement in their happiness. Our research suggests … a warning — Nothing that you focus on will make as much difference as you think.
— Daniel Kahneman, Thinking Fast and Slow
How to Practice a Hedonic Reset?
The practice of a hedonic reset involves a simple act of subtraction. While we tend to seek more when we feel unhappy, the essence of a hedonic reset lies in doing the opposite - removing something from our lives.
My own accidental experience with a hedonic reset motivated me to explore this concept further. I realized that incorporating small resets into my daily routine was feasible; there was no need to drastically upend my life, quit my job, or relocate to see results. By strategically implementing these smaller resets, I discovered that consistent and remarkable effects could still be achieved.
Examples of Resets to Try:
Types of food—chocolate, coffee, meat, wine, etc.—try removing one, eating more simple foods, or even fasting.
Certain appliances—your kettle, toaster, etc.—try putting them away in a cupboard to refrain from using them.
Bedroom comforts—pillows and cushions, even your bed or lounge—try sleeping and sitting without these.
Clothing: put your favourite sweater, jeans, and jewellery aside for a period of time. Or try wearing less comfortable clothes.
Temperature: try turning off air conditioners, fans, and heaters.
Smartphones and computers: try putting your phone or computer in a drawer for a day and going without it.
Reset on transportation—if you drive, try doing without a car. If you bike, try walking instead. Force yourself to rely on public transportation.
Entertainment—disable your access to TV, Netflix, video games, etc. for a period of time.
Relationships reset—we have all heard the adage that absence can make the heart grow fonder. When we start to take people for granted, this is also just a simple sign of hedonic adaptation, and a reset can help. You might mutually agree to spend some time apart from your significant other, friend, or loved ones.