Rewiring Happiness: Moving Beyond My Default Baseline

I'm excited about this experiment and breaking ingrained patterns, but I also feel a lingering fear. I know my brain tends to recreate familiar paths based on past experiences—burnout, chaos, and even unhappiness have regulated my nervous system, making these states strangely comfortable. Just as our bodies have a weight set-point, we also have a happiness baseline or hedonic adaptation (Brickman & Campbell, 1971). My concern is inadvertently recreating an environment aligned with this baseline, maintaining the very conditions I'm striving to escape, potentially misaligned with my true needs and aspirations.

To counter this, I'm adding intentional daily practices, mapping out recurring thoughts and beliefs to identify their origins. By doing so, I hope to establish not only healthier metrics but also a new, sustainable happiness baseline. Tomorrow, I'll dive deeper into belief blueprints and practical steps for identifying and shifting limiting beliefs.

Your Brain’s Hidden Happiness Thermostat

The happiness baseline, or hedonic set-point, is a well-documented psychological phenomenon that suggests individuals have a predisposed level of happiness influenced by genetic, environmental, and psychological factors (Diener et al., 2006). Research indicates approximately 50% of an individual's happiness is determined genetically, 10% by life circumstances, and 40% by intentional activities (Lyubomirsky et al., 2005). This genetic predisposition explains why some individuals naturally maintain optimism, while others struggle with persistent dissatisfaction.

Empirical studies provide compelling evidence for the stability of this happiness baseline. Brickman et al. (1978) notably compared lottery winners and accident victims, discovering both groups returned to their baseline happiness within a year. This underscores the limited impact external events have on long-term happiness, illustrating why hedonic adaptation often reduces significant life changes to mere routine.

The Science Behind Why New Things Quickly Become Boring

Hedonic adaptation operates through two main mechanisms: habituation and shifting expectations. Habituation diminishes emotional responses to repeated exposure—like losing excitement over a new car once its novelty fades. Shifting expectations recalibrate aspirations after achieving goals, perpetuating a cycle of dissatisfaction. This explains why achievements or acquisitions often fail to sustain happiness.

Critically, hedonic adaptation isn't inherently negative; it serves an evolutionary purpose, helping humans recover from setbacks (Diener et al., 2006). However, in modern contexts, it creates a "hedonic treadmill," leading to perpetual dissatisfaction despite external success.

Confessions from my own Hedonic Treadmill

Reflecting personally, I recall instances of rapidly adapting to achievements or lifestyle changes. A new job, promotion, or even a fresh start in a new location initially sparks enthusiasm but soon becomes normalised. I have moved 21 times in 14 years, started a myriad of new hobbies, and courses in the hope of keeping things interesting. Such personal experiences underscore the transient nature of happiness driven by external events, highlighting the necessity for deliberate and intrinsic approaches to sustaining well-being.

Hacking Happiness: Strategies that actually stick

To counteract hedonic adaptation, intentional behavioural and cognitive shifts are necessary. Research emphasises intrinsic goals—like meaningful relationships, personal growth, and purposeful activities—as far more effective for sustained happiness than extrinsic achievements such as wealth or status (Ryan & Deci, 2000).

Proven strategies include gratitude practices, mindfulness and engagement in flow activities, investing in experiences rather than possessions, and fostering altruism through acts of kindness (Lyubomirsky et al., 2005). Each of these strategies enhances long-term happiness by redirecting focus toward meaningful, enduring sources of joy and satisfaction.

Your Happiness Blueprint: Small Steps to Big Changes

As you reflect alongside me, consider mapping out your recurring thoughts and beliefs. Start by noticing the language you use about yourself—identify, challenge, and reframe these limiting beliefs. Choose a small activity today that aligns with your desired emotional state. By consciously reshaping our mental landscapes, we can sustainably elevate our happiness baselines and enrich our daily lives.

Join me tomorrow as I explore in greater depth the concept of belief blueprints and provide practical methods for shifting these foundational thoughts.

References

Brickman, P., Coates, D., & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology, 36(8), 917–927. https://doi.org/10.1037/0022-3514.36.8.917

Brickman, P., & Campbell, D. T. (1971). Hedonic relativism and planning the good society. In M. H. Appley (Ed.), Adaptation-level theory (pp. 287–302). Academic Press.

Diener, E., Lucas, R. E., & Scollon, C. N. (2006). Beyond the hedonic treadmill: Revising the adaptation theory of well-being. American Psychologist, 61(4), 305–314. https://doi.org/10.1037/0003-066X.61.4.305

Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111–131. https://doi.org/10.1037/1089-2680.9.2.111

Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78. https://doi.org/10.1037/0003-066X.55.1.68