I’m afraid that getting used to good things will make me ungrateful. How should I journal on this prompt to stay appreciative?

Try a short, repeatable structure: 1) Name the good thing (one sentence). 2) Trace its causes (who/what made it possible). 3) Note the cost/effort it replaces (what pain it prevents). 4) Describe how it still helps you today (present-tense benefit). 5) Plan one tiny act to honor it (e.g., thank someone, use it intentionally for 10 minutes). This shifts your attention from novelty to value. In Stoic, open the daily prompt and write these five lines; reread yesterday’s entry and add one new detail you hadn’t noticed before. Savoring grows from specifics, not size.

I got a promotion and the excitement faded. What can I write to stay motivated without chasing the next high?

Use the Values vs. Outcome journal split: 1) Outcome (what changed: title, pay, scope). 2) Values (why this matters: learning, service, craftsmanship). 3) Process behaviors (3 repeatable actions that express those values this week). 4) Evidence log (one sentence per day of how you lived the values). Hedonic adaptation lowers the thrill, but values don’t expire. When motivation dips, reread the evidence log and update one process action. This keeps momentum anchored to who you’re becoming, not to the fading buzz of the promotion.

What’s a simple weekly practice in Stoic to notice hedonic adaptation and refresh joy in small ways?

Run a 7-day “anti-adaptation” loop: Day 1—Inventory: list 5 good things you’ve stopped noticing. Day 2—Savor: pick one and describe it with five senses. Day 3—Rotation: use it in a new context or time. Day 4—Subtraction: take a short, kind pause from it to feel its absence. Day 5—Gratitude with why: thank a person or process behind it. Day 6—Teach: explain its value in three lines as if to a friend. Day 7—Renewal: set one small way to engage with it next week. Log each day’s note in Stoic with the daily prompt as your anchor. Novelty, subtraction, and meaning work together to refresh appreciation without needing bigger highs.

Journaling Idea - On Hedonic Adaptation.

What do you think about the idea that when we get used to good changes in our lives, their impact goes down?

Research suggests that the benefits of positive changes disappear over time – we adapt to good things like promotions, new things, new relationships…

Journal in Stoic

Written by

Zach Beauvais

Published on

Feb 6, 2022

Journal in Stoic

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Zach Beauvais

Writing & User Experience

Zach helps stoic design experiences for mental and emotional wellness, creating guided meditations, mindful walks, and journaling prompts rooted in Stoic philosophy. He also serves as Marketing Director at Cornell’s ILR School, where he helps leaders clarify their purpose and turn ideas into content that engages students, faculty, and collaborators. With over 15 years of experience in storytelling, community building, and content strategy, Zach brings both creativity and clarity to his work. Outside of writing and strategy, he enjoys photography, making coffee, and carving spoons, bowls, and cups from green wood.

What do you think about the idea that when we get used to good changes in our lives, their impact goes down?

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