“I’m putting wellbeing as a standard item on the agenda for our weekly team meetings. It’s my responsibility to ensure that it is an integral component of our culture"
Peer supervision with a Colleague.
Indulging in times of pressure.
“Excess-consumption in the general population, whether economic, dietary, or substance-oriented, presents numerous health and social challenges. Psychoactive substances, energy-dense food, and certain media and retail products tend to provide immediate and exaggerated reinforcement, in turn promoting excessive consumption that contributes to individual and societal harms.”
Belinda C Goodwin
Excess consumption is a common maladaptive health behaviour, particularly with unhealthy products that are prone to overuse, addiction, or compulsive consumption, even without a formal addiction diagnosis. Many individuals exhibit sub-clinical addictive tendencies, and researchers have found that a significant portion of the population engages in unhealthy overconsumption. Even without a pathological disorder, excessive consumption poses serious public health risks. Overeating leads to obesity and preventable diseases, substance use contributes to violence and physical harm, and overspending results in financial distress and mental health struggles. These issues affect not only those with diagnosed addictions but also individuals prone to sub-clinical overindulgence. Regular readers would know there is a flow-on negative impact on family, friends and employers.
Researchers have identified the desire to escape discomfort or distress as a key motive for excessive consumption. During periods of significant change and stress—such as mergers, technological advancements, regulatory shifts, or economic instability—unhealthy indulgence becomes a common coping mechanism. Unfortunately, many people indulge as a way to unwind or relieve daily stress.
Can indulgence be healthy?
“Indulging adaptively can have positive implications for facilitating goal pursuit and promoting resilience and psychological well-being”
Shuna S Khoo, Lile Jia, Junhua Dang, and Ying Li.
Researchers have suggested that adaptive indulgence includes the following:
1. Selecting the right type of indulgence,
2. Integrating indulgence into long-term goals, and
3. Savouring indulgence to build psychological resilience.
A balanced approach to healthy indulgence encourages mindful engagement in pleasurable healthy activities. Researchers have found that low-intensity pleasures during micro breaks enhance work experiences without disrupting focus. Research on the joy of eating reveals significant differences in how various aspects of eating influence enjoyment. Eating pleasure derived from social experiences, food preparation, or nostalgic memories is often linked to positive dietary and health outcomes, while pleasure driven by purely sensory gratification is more likely to be associated with poor health outcomes.
When people view indulgence as an ally rather than an obstacle to success, they are less likely to avoid it or feel anxious about occasional lapses. Instead, they focus on integrating indulgence in a way that supports their long-term goals. Researchers have found that "temptation-bundling"—combining a pleasurable activity (e.g., listening to an engaging audiobook) with a challenging task (e.g., running on a treadmill)—helps sustain motivation by making long-term goals feel more immediately rewarding.
Research into self-regulation suggests that positive emotions can enhance goal achievement. The ability to increase positive emotions and manage negative ones—such as through mindfulness—is essential for emotional stability and overall well-being.
Savouring a positive experience enhances positive emotions, buffers stress-related physiological responses, reduces intrusive thoughts and strengthens resilience. By amplifying savouring, individuals may experience more everyday joys by becoming more attuned to life’s positive moments. Research shows that consciously savouring a positive experience for just a week can improve resilience, reduce depressive symptoms, and increase happiness.
Researchers have found that indulgence not only boosts well-being and happiness but also aids individuals in recovering from the emotional strain of work. Leisure and pleasure are essential for maintaining psychological balance. In addition, participating in leisure activities during work reduces stress, prevents burnout, and fosters positive emotions. In this context, it may seem counterintuitive that indulgence involves more than just enjoyment.
“Self-control is commonly defined as successful long-term goal pursuit in the face of conflicting hedonic goals (e.g., staying in the office to work on the paper rather than joining the colleagues at the bar; Baumeister et al., 2007). "
Bernecker, K. and Becker, D.
Why don’t people indulge?
“Hence, individuals concerned with long-term goal pursuit may face an unusual dilemma. On the one hand, they experience stress and negative emotions from effortful pursuits; enjoying leisure and pleasurable activities is an important avenue for them to recover energy and motivation. On the other hand, people often find the joy of indulgence contaminated by stressful reactions, such as cognitive conflict, intrusive thoughts, and negative emotions.”
Shuna S Khoo , Lile Jia , Junhua Dang , Ying Li
Indulgence is generally associated with substance abuse, overeating, laziness, and their negative consequences. Sadly, researchers have found that people often seek justification to pursue adaptive, healthy indulgence. Since the benefits of indulgence are less tangible than those of necessities, individuals feel the need to rationalise their choices. Many convince themselves that they deserve a reward for their progress or need comfort to navigate life’s challenges. This mindset often stops people from indulging or from experiencing its benefits. Clinical psychologists note that a chronic lack of pleasure or a general inability to savour positive experiences are indicators of clinical disorders, such as depression.
Stress often stems from the belief that indulgence brings only short-term pleasure and disrupts long-term goals. However, if seen as a support rather than a barrier to success, people won’t avoid it or feel guilty. Instead, they’ll find ways to incorporate it into their long-term plans.
Recent research suggests that hedonic and long-term goals can coexist, allowing activities to provide both immediate pleasure and lasting benefits. However, pleasure isn’t always guaranteed, even in enjoyable pursuits. Regular exercise can sometimes feel exhausting, but using your fitness to swim with a manta ray in the deep ocean is pure joy. This insight challenges the assumption that seeking pleasure is always effortless. When used wisely, indulgence can enhance both the experience and persistence in effortful tasks.
What is the role of the leader?
In the lead up to a major change occurring, there is the focus on the key deliverables, tasks and goals. Typically, the well-being of employees is at best ignored and at worst criticised. Regular readers know that the key to success is dependent on psychologically healthy employees.
When a leader openly discusses healthy indulgences—through education, structured reminders, and dedicated time for their practice—it sends a strong message to the team. Regular readers understand that when leaders confidently embrace adaptive stress management, they not only model positive behaviour but also create an environment where employees feel empowered to do the same.
Final thoughts:
This blog post was inspired by my holiday indulgences. As a family, we took a 1,200-km road trip from Perth to Ningaloo Reef, immersing ourselves in the breathtaking natural beauty of our vast country. The vibrant contrasts of red earth, scattered shrubs, and turquoise waters were a constant feast for the eyes. Gliding slowly over a coral reef, I fully immersed myself in the moment, imprinting the vivid sights and emotions into memory. Discovering an underwater garden teeming with coral and tropical fish, I was mesmerised by the shimmering scales of one that drifted just centimetres from my face. I followed a turtle as it gracefully swam beneath me, delighting in the moment it popped its tiny head above the water. A playful sea lion, full of curiosity, swam toward me, its expression almost human-like in its joy. As we followed Stingrays gliding along the ocean floor, they all paused to ensure their youngest remained safe before moving on. We marvelled at the perseverance of a baby turtle making its perilous solo journey to the ocean, navigating dunes, seaweed, and the ever-present threat of seagulls.
I appreciate you allowing me to reflect in this way. Writing this blog has helped me savor my experiences, deepening my memories and allowing me to relive the joy they brought. The research on this topic was a rewarding endeavour in itself, further reinforcing my view on the advantages of adaptive indulgence.
Personal photo of sunset on the beach near Exmouth, where we saw a baby turtle hatch.
Please click here if you would like to read my past blogs.
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References:
Khoo, S.S., Jia, L., Dang, J. and Li, Y. (2024). Stress-free indulgence: Indulge adaptively to promote goal pursuit and well-being. Current Opinion in Behavioral Sciences, 60, pp.101454–101454. doi:https://doi.org/10.1016/j.cobeha.2024.101454.
Weapons of mass consumption: The psychological mechanisms driving overindulgence. by Belinda C Goodwin BScPsyc (Hons) August, 2016. https://acquire.cqu.edu.au/articles/thesis/Weapons_of_mass_consumption_The_psychological_mechanisms_driving_over_indulgence/13443152?file=42083589
Bernecker, K. and Becker, D. (2020). Beyond Self-Control: Mechanisms of Hedonic Goal Pursuit and Its Relevance for Well-Being. Personality and Social Psychology Bulletin, 47(4), p.014616722094199. doi:https://doi.org/10.1177/0146167220941998.
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