Hedonic adaptation: the science of why achievements don’t always lead to happiness

During the festive break I watched the Netflix documentary on Avicii. Avicii - I'm Tim delves into the life and struggles of Tim Bergling, the Swedish DJ known as Avicii, who tragically took his own life in 2018 at the age of 28.? The documentary uses footage and personal narration to trace Avicii’s journey from his idyllic childhood in Stockholm to global fame.

What struck me watching the documentary was that Avicii was someone who achieved everything he thought he wanted in life but soon realised this didn't make him happy. Avicii became a global star in the electronic dance music industry in the early to mid-2010s, but?sadly Avicii ended up struggling with mental health issues and substance use.? He retired from live performances in 2016 and died by suicide in 2018 at the age of just 28.

Whilst this is an extreme example, it is a stark reminder that achievements don't always lead to happiness.? Have you ever felt a surge of happiness after a promotion, a significant life change, or a long-awaited purchase, only to find the joy gradually fading over time?? If so, you’ve experienced hedonic adaptation, a psychological phenomenon that impacts how we perceive happiness and contentment over the long term.

What is hedonic adaptation?

Hedonic adaptation refers to the human tendency to quickly return to a stable level of happiness despite major positive or negative life changes.? Whether we win the lottery or encounter a setback, our emotional baseline recalibrates, leaving us as content—or discontent—as we were before the event.

This concept, sometimes called the “hedonic treadmill,” highlights a critical insight: external achievements and possessions can provide temporary joy, but they are unlikely to sustain happiness indefinitely.

Why does it happen?

Our brains are wired to adapt.? This adaptability has evolutionary roots—it helps us survive and thrive in changing environments.? However, when it comes to positive experiences, this same adaptability can diminish the impact of our accomplishments over time.

For example:

• A raise at work may initially feel life-changing, but after a few months, we acclimate to the new income level and begin desiring something more
• Buying a dream home might feel euphoric at first, but the excitement often fades as we adjust to the new normal.

Similarly, hedonic adaptation helps us recover from negative events.? While a breakup, job loss, or illness can feel devastating, most people eventually return to their emotional baseline.?

The implications for our lives and careers

Understanding hedonic adaptation is vital for both personal and professional growth.? Here’s how:

1. Rethink goals and achievements

Setting ambitious goals is important, but it’s essential to recognise that achievements won’t guarantee lasting happiness.? Focus on intrinsic motivators—like personal growth, purpose, and relationships—rather than external rewards alone.?

2. Embrace the journey, not just the destination

If happiness is fleeting, then the process of working toward your goals should be fulfilling in itself. ?Find joy in the daily effort, learning, and collaboration that lead to success.

3. Live a life aligned with your values

As values-based coach, David Nanfra , explains in his excellent article: "Values are your compass, guiding your actions and decisions.? They are the invisible force shaping our choices, fuelling our actions, and defining who we are at our core.? They guide us through challenges, anchor us in purpose, and connect us to something bigger than ourselves.? They help you align your behaviours with who you truly are, creating authenticity and fulfilment.? As The Happiness Trap by Russ Harris explains, values-driven living creates a deep sense of satisfaction and joy."? On the flip side, living a life not aligned with your values can cause frustration, dissatisfaction, anxiety, depression, and in extreme cases (like that of Avicii's), result in a tragic ending.

4. Invest in experiences, not just possessions

Research shows that experiences—such as travel, time with loved ones, or learning new skills—create more enduring happiness than material goods.? Why?? Because experiences provide memories, foster connections, and are less likely to lose their novelty over time.

5. Practice gratitude

One of the most effective ways to counter hedonic adaptation is through gratitude.? Regularly reflecting on what you’re thankful for helps you savour the positives in life, keeping them fresh in your mind.

Moving forward

Hedonic adaptation isn’t something to overcome—it’s part of being human.? But understanding it empowers us to make better choices.? Instead of chasing happiness through external achievements, we can build a life rooted in meaning, connection, and personal growth.

By embracing this mindset, you’re not just running on the treadmill of life—you’re stepping off it to explore the path that truly fulfils you.

What strategies have you found effective in sustaining happiness over time? ?Share your thoughts in the comments!?