Stop Chasing Happiness
Here’s How Fitness Can Help You Find It
Dear Reader,
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Introduction
Last Monday, we explored your “why”—the core reason you’re on this fitness journey. It’s the compass guiding you through the tough days and grounding you when Netflix, Happy Hour, a warm bed, etc., are luring you away from your fitness goals.
This week, let’s go deeper, looking at how fitness can help us cultivate lasting happiness by challenging the idea of the “hedonic treadmill.”
Running on the hedonic treadmill
The hedonic treadmill is a term psychologists use to describe our tendency to adapt to both positive and negative life changes, which brings us back to a baseline level of happiness over time.
This concept, also known as hedonic adaptation, is illustrated below, where happiness fluctuates as good and bad stuff happens in our lives. Regardless of these ups and downs, our emotions eventually settle, returning us to a stable set level of happiness known as our hedonic setpoint over time.
In the graph, you can see how happiness rises temporarily when good things happen, like getting a promotion or buying something new. Initially, we feel a surge of joy, but as we get used to these changes, our happiness dips back down.
Similarly, when bad things happen, like a breakup or a health setback, our happiness drops. Yet, over time, we adapt to these negative events too, and our happiness level climbs back to our baseline.
Good Stuff Example: Imagine buying your dream car. At first, you're thrilled every time you drive it, but eventually, the novelty wears off, and driving the car feels routine. This is hedonic adaptation in action, as your happiness levels out even though the car is still there.
Bad Stuff Example: Think about getting injured and having to take a break from exercise. Initially, this may cause frustration and disappointment. But over time, you adapt to this new routine, and your emotions return to a stable state, no longer as impacted by the initial setback.
We often find ourselves chasing new sources of happiness—such as new achievements or possessions—hoping they will bring lasting joy, only to return to the same baseline.
Factors that influence our happiness setpoint
Our happiness setpoint is shaped by three main factors: genetics, intentional activities, and circumstances.
Genetics play a significant role, setting a baseline level of happiness that varies from person to person. However, while we can't change our genetic makeup, research suggests we can elevate our happiness setpoint through intentional activities—conscious actions we engage in to create lasting joy. Circumstances, like our environment or life events, can also impact happiness but tend to have a temporary effect.
Fitness, when practiced with purpose, is an example of an intentional activity that can help elevate our happiness setpoint by engaging us in something meaningful, goal-oriented, and rewarding.
Using fitness as an intentional activity to raise your happiness setpoint
The key to using fitness as a tool to challenge hedonic adaptation lies in making it an intentional activity—a mindful practice that fosters lasting joy and supports raising your happiness setpoint.
Here’s how:
1. Connect to your why
The most powerful way to prevent adaptation in fitness is to connect to your “why”—your core, intrinsic reason for being on this journey. This deeper sense of purpose keeps you committed, providing lasting joy even when visible rewards (like weight loss or muscle gain) plateau.
2. Set new challenges regularly
By regularly varying your workouts, you avoid the pitfall of adapting too quickly. Switch up your routines, from strength training and cardio to outdoor activities or mobility work. This variety keeps both your mind and body engaged, allowing you to savor each new skill you develop.
3. Practice gratitude for your body’s abilities
Gratitude applies to your body, too. Before each workout, take a moment to appreciate what your body can do. This practice can shift exercise from being a chore to a privilege, allowing you to focus on positive growth even when facing challenges.
4. Make fitness social
Social connection is a major driver of happiness. Exercising with friends, family, or in group classes adds a community aspect. Finding others who support and challenge you can refresh your motivation, making your workouts more than just fitness—they become shared experiences that uplift and bond you with others.
5. Savor small wins along the way
Savoring is all about appreciating positive moments fully. Whether it’s the sense of post-workout clarity or the rush of lifting a heavier weight, consciously savoring these moments can reinforce your happiness. This practice of mindful enjoyment helps keep motivation high, even when progress feels slow.
For this week: Raising your set point
Tuesday: Reconnect with your why
Spend a few minutes today revisiting the “why” you defined last week. Reflect on how it’s influencing your workouts and how connecting with it has affected your mindset.
Wednesday: Set a new challenge
Mix things up by trying something new in your workout. Whether it’s a different exercise, a new class, or even a new route for your run, find a way to break out of routine.
Thursday: Practice gratitude for your body
Before your workout today, take a moment to thank your body for what it can do. Consider how far you’ve come and appreciate the small progress points.
Friday: Savor a small win
At the end of today’s workout, pause and savor a small accomplishment. Whether it’s completing your set, feeling the post-workout clarity, or simply showing up, take a moment to fully appreciate it.
By bringing intention into your fitness practice, you’re taking steps to raise your overall happiness setpoint. Try out these daily actions and let me know how they impact your journey by replying.