The Happiness of Changing Things Up
Ever feel like your days are blurring into one? Same routines, same places, same everything and suddenly life feels…flat?
In this episode, I explore why routine, while comforting, can also dull our senses and flatten our happiness, and why introducing even tiny changes can reignite joy, creativity and meaning.
We’ll dive into the proven research on novelty and happiness, explore how to make micro-shifts in both your work and personal life, and I’ll guide you through a simple exercise to help you design your very own Tiny Changes List.
Come join me in this one, you will not regret it. It might just be what you need.
In this episode I talk about
- Why too much routine dampens joy (hedonic adaptation explained)
- The neuroscience of novelty — and how it sparks dopamine and happiness
- Work hacks: small shifts to refresh your energy at the office or at home
- Personal life ideas: new places, new tastes, new conversations, new perspectives
- How to balance stability and novelty without overwhelm
- A guided reflection exercise to help you plan small, exciting changes this week
A tiny homework task for you to do
- Make your Tiny Changes List: write down 5 small shifts you could try this week – a new café, a new route, a different podcast, a call to an old friend, a new recipe.
- Choose one or two and give them a go.
- Notice how you feel afterwards — lighter, brighter, more awake?
Quick ref to resources or links I mention
In this episode I have referred to a number of pieces of research or work, which you can refer back to if you like:
- Brickman, P., & Campbell, D. T. (1971). Hedonic adaptation (the “hedonic treadmill”). In M. Appley (Ed.), Adaptation-Level Theory.
Summary of hedonic adaptation - Murty, V. P., et al. (2016). Nature Neuroscience. Novelty enhances learning and engages the dopamine system.
Read the study - Fredrickson, B. L. (2001). The broaden-and-build theory of positive emotions. American Psychologist.
Abstract here - Heller, A. S., et al. (2020). Diversifying daily experiences increases happiness. Nature Neuroscience.
Summary article - Rousell, M. (2023). Novelty as “nature’s antidepressant.” Psychology Today.
Read the piece - Oishi, S., et al. (2009). Need for both novelty and familiarity in wellbeing. Journal of Personality and Social Psychology.
Abstract
There is a community with this show
If you enjoy this podcast show, then you will definitely enjoy being part of the Dream Chasers Unite community.
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Book a call with me to chat about how I work with people just like you every day. Life shouldn’t be hard at work.
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Questioning your options to change careers?
You may like to wander over and check out my Work Wonderland™ Course. You can use this as a temperature check to make sure that what you are thinking of, in terms of changing your work or job, makes sense.
The course and web application are a low investment to help you to confirm what you are thinking, or give you some routes that you hadn’t considered possible. Read all about it here.
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