# Motivation and emotion/Book/2023/Hedonic adaptation prevention model

* Multimedia presentation (3 min)

## Overview

This chapter delves into the Hedonic adaption prevention model, commonly referred to as the HAP model (see Figure 1). This model is examined through a critical lens, unravelling its applications and potential impact. The HAP model was developed by Sheldon & Lyubomirsky, 2012, [grammar?] this model strived to help us understand how psychological processes are connected to habituated responses. Hedonic adaptation refers to the tendency individuals have to quickly revert to a stable level of happiness or satisfaction after experiencing a change in their lives, whether it be a positive or negative change (Mancini et al., 2011).
The HAP model outlines two avenues through which the well-being benefits resulting from a positive life change diminish. The first avenue involves bottom-up processes, characterized by a decrease in the positive emotions triggered by the positive change. The second avenue encompasses top-down processes, where individuals develop heightened aspirations for even greater positivity (Sheldon & Lyubomirsky, 2012).

## What is the hedonic adaption prevention model?

In an attempt to understand the intricate psychological mechanisms underlying habitual emotional reactions, Sheldon & Lyubomirsky (2012), introduced the Hedonic Adaptation Prevention (HAP) model. Hedonic adaptation, a concept encapsulating the idea that following positive or negative events whether it be something uplifting or distressing that occurs to an individual there is an ensuing elevation in positive or negative emotions, only to eventually revert to a consistent, baseline level of affect (Armenta et al., 2014)[grammar?].
The HAP model aims to provide insights and strategies for maintaining or even increasing an individual's long-term happiness and well-being by countering the effects of hedonic adaptation.
It's essential to emphasise that this model is freshly developed, and its validity is supported by limited research (Klausen et al., 2021). However, the application of this model can be critically examined and a discussion around how further research could prove its usefulness.

### The bottom-up approach

The bottom-up approach encourages individuals to be more aware and intentional about their emotional experiences, [grammar?] it emphasises the importance of understanding and managing emotions as a means to sustain happiness and well-being. The bottom-up approach is rooted in our emotional responses, where adaptation is influenced by both the diversity of positive events and the range of positive emotions experienced in response to the positive changes (Sheldon & Lyubomirsky, 2012).
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### The top-down approach

The top-down takes an aspirational perspective, where our aspirations are tempered by our capacity for appreciation. Adaptation gains momentum through our expectations and evaluative thought processes. As we acclimate to a positive life change, we often find ourselves making comparisons with others. This, in turn, might kindle a desire for more and the belief that we merit it. This approach implies that individuals consciously direct their lives toward fulfilling, meaningful, and aspirational goals as a way to counteract the natural process of hedonic adaptation (Sheldon & Lyubomirsky, 2012).
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## Key elements of the HAP model

The HAP model strives to offer valuable insights and strategies for sustaining, or even enhancing, long-term happiness and well-being while mitigating the impact of hedonic adaptation. The Hedonic Adaptation Prevention Model is rooted in the belief that individuals possess a degree of ownership in shaping their long-term happiness and can purposefully intervene to mitigate the inherent process of hedonic adaptation. By integrating the following strategies into their lives, individuals have the potential to attain heightened and sustained well-being. It's worth acknowledging, though, that experiences of happiness and well-being are highly individualised, and the efficacy of these strategies can be contingent on personal preferences and circumstances.

### Variety and novelty

The HAP model suggests that infusing diversity and freshness into one's life can effectively stave off hedonic adaptation (Sheldon & Lyubomirsky, 2012; Armenta et al., 2014). This may entail embracing novel activities, delving into unexplored hobbies or actively seeking out different experiences to preserve a feeling of novelty and excitement.

### Mindfulness and gratitude

Engaging in mindfulness (see Figure 2) and cultivating gratitude can empower individuals to heighten their awareness of and genuine appreciation for their present experiences and circumstances. By tying themselves in the present moment and nurturing gratitude for their current blessings, people can effectively counteract the desensitising impact of hedonic adaptation.[factual?]

### Social connections

Nurturing robust social connections and relationships stands as a central concept within the HAP model. Significant and uplifting social interactions can serve as a dependable roots of joy and overall life contentment, effectively counterbalancing the diminishing effects linked with hedonic adaptation.[factual?]

### Goal setting and achievement

Establishing and actively pursuing purposeful goals can continually fuel motivation and ingrain one's life with a profound sense of purpose. Accomplishing these objectives not only brings about a feeling of fulfilment but also effectively mitigates the adverse impacts of hedonic adaptation. [factual?]

### Self-reflection and adaptation

Frequent self-reflection and the capacity to adapt to evolving circumstances play a role in staying one step ahead of the effects of hedonic adaptation. Maintaining awareness of shifting preferences and needs empowers individuals to proactively make adjustments to their lives, ensuring a continued sense of contentment and fulfilment. [factual?]

### Delayed gratification

The HAP model also underscores the significance of practicing delayed gratification. Instead of chasing immediate pleasures, individuals adept at postponing gratification tend to cultivate a more enduring and sustainable form of happiness over the long term. [factual?]

### Redefining success and happiness

The model encourages individuals to reconsider their definitions of success and happiness. By diminishing the emphasis on material possessions and external accolades, people can shift their focus towards inner qualities and experiences that yield enduring contentment.
* Scenario:
* Applying the HAP model to a relationship
* Charlie and Aine have been in a romantic relationship for nearly a year, [grammar?] their friends comment on how the ‘honeymoon’ stage is coming to an end. Charlie worries that he will become complacent in the relationship and decides to preempt this by applying the hedonic adaptation prevention model. By applying this model Charlie reflects on his own expectations and emotions and decides to use the key elements of HAP to keep his relationship happy and healthy by:
* Variety and Novelty: Plan regular date nights or explore new activities together.
* Mindfulness and Gratitude: Reflect on and savour positive experiences and moments.
* Social Connections: Maintain strong relationships with friends and family.
* Goal Setting and Achievement: Continually set new goals to maintain motivation and a sense of accomplishment individually and as a couple.
* Self-Reflection and Adaptation: Identify aspects that may be causing dissatisfaction.
* Delayed Gratification: Be willing to invest time and energy into your goals and relationships for the long term.
* Redefining Success and Happiness: Prioritise personal growth, relationships, and inner contentment.
* By applying the HAP model in this romantic relationship scenario, the individual aims to maintain and even enhance their happiness and satisfaction within the relationship as they move beyond the initial honeymoon phase. The model helps them stay engaged, appreciative, and adaptable, ultimately preventing or minimising the potential decline in relationship satisfaction associated with hedonic adaptation.

## How can the HAP model be applied?

While this [which?] concept lacks a well-defined or established psychological model, its general premise aligns with the principles of positive psychology and personal development. It underscores the significance of setting and diligently pursuing meaningful life goals and aspirations to enhance overall well-being. Although the HAP model has been touched upon in previous literature, there remains a paucity of substantial evidence to support it. Research in this area has primarily been theoretical rather than practical (YU & JING, 2016). Given the limited research, it becomes challenging to evaluate the model's success. Nevertheless, it is possible to explore how this model could be applied in future research endeavours.
The HAP model suggests that hedonic adaptation can act as a formidable impediment to the sustained well-being of relationships and offers strategies to counteract it. Jacobs Bao, and Lyubomirsky (2013) delved into the HAP model within the context of romantic relationships. They conducted a comprehensive examination of multiple factors, including practices, habits, and activities that have the potential to amplify the occurrence of positive events and emotions in relationships[Provide more detail]. These factors can enhance the diversity of experiences, reduce unrealistic relationship expectations, and cultivate gratitude, all of which play a role in mitigating adaptation and promoting well-being.
Furthermore, Jacobs Bao, and Lyubomirsky (2013) shed light on how hedonic adaptation may affect various types of romantic relationships differently. For instance, couples living together versus those in long-distance relationships may experience different effects of hedonic adaptation. Therefore, tailoring the HAP model to meet the specific needs of these different types of relationships is imperative. As seen above in the previous scenario this model can be successfully applied to romantic relationships in theory.
While the HAP model itself has not undergone extensive research, the concept of hedonic adaptation has received substantial attention. Line et al. (2016) conducted a study exploring the interplay of hedonic adaptation and satiation within a restaurant setting. Their specific focus was on comprehending the mediating role of service quality within this framework. The study hypothesised an inverse relationship between satiation and service quality.
Line et al. (2016) confirmed their hypothesis, as their research showed that as consumers reach a state of satiety with respect to food, ambiance, and restaurant service, their perceptions of these three facets, and subsequently the overall service quality, decline. This decline, in turn, results in reduced satisfaction and an increased propensity to consider alternative dining options. These findings provide an opportunity for further exploration of the HAP model's application, allowing for a more comprehensive understanding of customer satisfaction.
In theory, the hedonic adaptation prevention model can be applied to various scenarios, as it hinges on individuals' emotions. If the situation involves a person to whom the HAP model is applicable, its principles could theoretically be employed. However, the extent to which this research would have significant findings remains uncertain.
* Scenario:
* 'Applying the HAP model to career change
* Timmy has recently left his dissatisfying yet stable job as a construction worker to pursue his passion for music. Timmy is excited about this change and wants to prevent or delay the onset of hedonic adaptation to maintain their overall happiness and satisfaction. To do this Timmy Applies the HAP model by:
* Variety and Novelty: Actively seek out opportunities for professional development and learning within their new career. This could include attending workshops, conferences, or taking on new and challenging projects that keep their work fresh and exciting.
* Mindfulness and Gratitude: Regularly reflect on the reasons they chose this new career path and remind themselves of the positive aspects of their decision. Practising gratitude helps them stay mindful of the opportunities and experiences they have now that they didn't have in their previous job.
* Social Connections: Making an effort to connect with colleagues and build relationships within their new professional network. These social connections provide support and a sense of belonging, which contributes to their overall happiness.
* Goal Setting and Achievement: Set both short-term and long-term career goals. Achieving these goals, whether it's completing a certification or landing a specific role, gives them a sense of accomplishment and motivation to keep growing in their new career.
* Self-Reflection and Adaptation: Regularly assessing their job satisfaction and make adjustments when necessary. If they find that certain aspects of their new career are no longer as fulfilling, they proactively seek ways to adapt by exploring new areas within the field.
* Delayed Gratification: Understanding that career success might take time, so they're patient and willing to invest in their long-term happiness. They don't expect instant job satisfaction but are focused on the big picture.
* Redefining Success and Happiness: Taking the time to redefine their success and happiness by placing less emphasis on material rewards and more on personal growth, job satisfaction, and alignment with their values. They measure success by the fulfilment they find in their work.
* By applying the HAP model in this career transition scenario, this individual aims to maintain a higher level of long-term happiness and satisfaction by proactively managing their adaptation to the new job. The model helps them stay engaged, appreciative, and adaptable, preventing or minimising the potential dip in happiness that can occur after significant life changes.

## Benefits and limitations of the HAP model

Examining both the potential strengths and limitations of the HAP model can provide valuable insights into its viability for further research. One significant strength of the HAP model lies in its adaptability, as it can be effectively applied across a diverse array of contexts and customized to better suit individual circumstances (Chugani & Irwin, 2020). Furthermore, the HAP model operates as a preemptive measure, offering guidance to individuals on how to address potential declines in happiness before they escalate into more significant issues (Sheldon & Lyubomirsky, 2019).
Another notable advantage is its foundation in scientific principles, suggesting that it holds promise for deeper investigation (Sheldon & Lyubomirsky, 2012). This model is highly personalised, empowering individuals by underscoring their ability to exert control over their long-term happiness (Armenta et al., 2014). By applying the model's strategies, people can actively engage in maintaining or enhancing their overall well-being. Importantly, the HAP model encourages a holistic approach, placing equal emphasis on various life facets, including relationships, personal growth, and meaningful experiences, rather than fixating solely on material success.
The HAP model, despite its merits, also exhibits several limitations. One primary concern is the limited research, which has left cultural considerations unexplored. The model's applicability and effectiveness may vary significantly across different cultures and societies, as cultural norms and values can exert a profound influence on how individuals perceive happiness and success (Sheldon & Lyubomirsky, 2012).
While the HAP model offers a flexible framework, it remains a general framework, potentially overlooking specific issues and mental health concerns (Riis et al., 2005). The model's dual nature, which allows for high personalisation, can also be a limitation. People possess unique preferences, values, and levels of resilience. What proves effective for one person may not work for another. The HAP model might not adequately account for these individual differences. Furthermore, an overemphasis on the pursuit of happiness and well-being can lead to unrealistic expectations, resulting in disappointment if desired outcomes are not achieved (Klausen et al., 2021).
It is crucial to recognise that the effectiveness of the model's strategies can vary depending on personal circumstances and external factors. While it provides guidance, there is no assurance that applying these strategies will uniformly lead to sustained happiness in all cases.

## Conclusion

The HAP model, developed by Sheldon and Lyubomirsky (2012), presents a comprehensive framework for individuals to maintain or enhance their long-term well-being while countering the effects of hedonic adaptation. It offers a range of strategies, such as embracing variety, practising gratitude, nurturing social connections, setting and achieving goals, and reflecting on personal satisfaction. This holistic approach encourages individuals to redefine their definitions of success and happiness, emphasising inner qualities and experiences over material possessions.
The HAP model's adaptability and personalised nature make it a valuable tool for various life scenarios, including relationships and career changes. However, it's essential to acknowledge its limitations, primarily the lack of extensive research and potential cultural variations in its effectiveness. As a relatively fresh concept, the model opens doors for further investigation and application.
Ultimately, the HAP model places the power to shape long-term happiness in the hands of individuals, empowering them to actively engage in strategies that can prevent or mitigate the decline in well-being that often accompanies life changes. While it may not offer a one-size-fits-all solution, it provides a promising framework for those seeking to proactively manage their life satisfaction and happiness.