If you’re like me, you’ve probably had those moments where you’re curled up on the couch with a pint of ice cream, five episodes into a streaming marathon, when you wonder if maybe you’re “guilty pleasures” might be holding you back. Sure, it’s great to assess how you’re spending your time, but here’s the thing: not all indulgences are bad for you. The fact is that many of the things we think of as guilty pleasures are actually good for your emotional and mental well-being.
Research suggests that treating yourself can be healthy, as long as it’s done mindfully. Sleeping in, pampering yourself, and relaxing on the couch in the afternoon can be a good way to take care of yourself. So, maybe it’s time to rethink what indulgences are–and explore the ways that we can enjoy our indulgences in moderation without feeling guilty about it.
Key Takeaways:
- Indulging in activities like binge-watching, eating comfort food, or sleeping in can boost mental and emotional well-being when done in moderation.
- The brain’s reward system, particularly dopamine release, plays a key role in why indulgences feel satisfying and help reduce stress and burnout.
- Overindulgence, however, can lead to negative emotions, reduced motivation, and even physical or emotional health consequences, highlighting the importance of mindful moderation.
- Self-care practices like taking social media breaks or having a spa day can restore balance, reduce anxiety, and help recharge your mental energy.
Indulgence vs. Overindulgence: The Science of Moderation
Let’s start with one important distinction: indulging isn’t the problem–it’s when we overindulge that we run into trouble. It’s the difference between enjoying a bowl of ice cream once in a while and eating an entire carton in one sitting.
Indulgence is all about enjoying a special treat or luxury. In moderation, these pleasurable rewards can help you feel happier and more satisfied with your life. They can help you deal with stress, motivate you to work hard, and even combat feelings of burnout.
So, why are indulgences so rewarding? Psychologically speaking, our indulgences activate the brain’s reward system. When this happens, dopamine–that “feel good” chemical–is released, flooding us with pleasant, pleasurable feelings.
Psychologically speaking, indulgence activates the brain’s reward system, releasing dopamine and giving you that feel-good boost. Researchers have found that rewarding ourselves with small treats for accomplishing little tasks can boost interest and enjoyment.
It’s when those rewards become excessive and turn into an overindulgence that we run into trouble. We can sometimes get too dependent on those little bursts of good feelings, which can trigger the need to keep overindulging as we try to chase those same pleasurable emotions. Unfortunately, our overindulgences can then lead to negative emotions like regret or anxiety.
Over-rewarding the things we already find intrinsically rewarding can also result in reduced motivation and interest–a phenomenon known as the overjustification effect.
That’s why moderation is key. The occasional indulgence won’t interfere with your ability to accomplish your goals. In fact, it might actually help you stick with it in the long run. The trick is to be mindful about how you are using rewards. Strive to strike a balance between doing what you need to do while also granting yourself permission to enjoy the occasional indulgence guilt-free.
Indulgence 1: Binge-Watching Your Favorite Show
Binge-watching TV shows is often seen as a serious overindulgence, even a vice. Sure, spending days on end glued to your screen isn’t a great habit, especially if it interferes with other parts of your life like your relationships or sleep. But, the occasional binge session can actually have mental health benefits.
Binge-watching is a form of escapism. It allows you to step outside of our own lives and into a fictional world. Some research indicates that immersing yourself in a fictional world may have positive effects on mood and emotion in certain conditions. It can be a way to turn off your body’s stress response and unwind after a long day.
Becoming immersed in a fictional storyline can boost your mood by releasing dopamine, that same feel-good chemical that kicks in during a fun activity.
Make no mistake, too much binge-watching can have negative health consequences. It can lead to physical inactivity, unhealthy food choices, sleep problems, poor heart health, and social isolation.
Again, moderation is key. Binge-watching can be a great way to recharge, as long as you don’t let it turn into a marathon session that leaves you more exhausted than before. Set limits, take breaks, and enjoy the ride—without feeling guilty about zoning out for a while. After all, who says a little Netflix therapy can’t be good for the soul?
Indulgence 2: Eating Comfort Food
It’s called comfort food for a reason. Whether it’s pizza, mac and cheese, or your mom’s tuna casserole, certain foods just have the power to make us feel happy, relaxed, and even a little nostalgic. We shouldn’t attach value labels to food, so there’s nothing wrong with having an occasional slice of pie or extra serving of mashed potatoes. So before you start feeling guilty about you indulging in your favorite comfort foods, just remember that they can have some great benefits for your mental health.
Food can have a powerful effect on mood and well-being, so occasionally reaching for things that you associate with calm and comfort may help you feel more relaxed and happier.
However, it’s important to remember that these indulgences should be part of a balanced diet. Eating unhealthy comfort foods for every meal can leave you feeling worse, so strive to make these treats more of an occasional indulgence and not an everyday occurrence.
Indulgence 3: Sleeping In
Sleeping in is my personal favorite indulgence–one that I don’t often get to enjoy with three kids and a dog that thinks she needs to wake the house up at 6 a.m. While society tends to glamorize the grind and frown on being “lazy” in bed, there’s nothing wrong with wanting a few extra hours of shut-eye.
It’s also important to remember that sleep is vital for mental health. Sleep deficits are associated with a wide range of health problems, including an increased risk for heart disease, depression, hormone problems, and accidents caused by excessive daytime sleepiness.
So if you are overworked, taking a day to sleep in or lounge in bed can be an essential way to restore your equilibrium. It’s often your brain’s way of hitting reset and getting the rest it needs to function.
Obviously, sleeping until noon isn’t realistic or sustainable (hello, life responsibilities and obligations). But hitting snooze or turning off your alarm once in a while can be beneficial. If you feel like you need some extra rest, don’t be afraid to enjoy the indulgence when you have the time. Remember, try to practice good sleep hygiene every day to help minimize your risk of becoming sleep-deprived.
Indulgence 4: Shopping for Yourself
Retail therapy has a bad reputation. Consider how often we hit “Add to Cart,” secretly thinking, “This is the thing that will fix me.” Splurging on things we don’t need can lead to overconsumption and regret (and a depleted bank account), but treating yourself to the occasional indulgence can be a way to reward yourself and boost your mood, especially when it is used intentionally.
The reason we sometimes turn to retail therapy is that we know it will boost our mood—even if the effect is only temporary. Shopping and buying the things we want is rewarding because it triggers the release of dopamine in the brain. (That’s also why shopping can sometimes turn into a behavioral addiction).
While this isn’t an indulgence you want to engage in all the time, occasionally treating yourself can be a great way to boost your confidence and self-worth.
So, go ahead and indulge–mindfully. Skip impulsive purchases or late-night Amazon ordering sprees. Instead, set a budget. Save up the money you plan to spend. Then decide how you’ll spend it. Pick something you’ve had your eye on for a while, whether it’s a new pair of shoes or a new piece of furniture for your home. As long as you are thoughtful about it, this indulgence can be a great form of self-care.
Indulgence 5: Taking a Day Off for “Me Time”
We live in a hectic world and if you’re like me, taking a day off often feels like the biggest indulgence of them all. While it might seem like a luxury, it’s important to remind yourself that taking a little bit of “me time” isn’t so much of a treat as it is a necessity.
Research has shown that taking breaks is an important way to reduce stress, lower anxiety, and combat feelings of burnout.
How you spend your day off depends on you! You might prefer to spend a cozy day indoors reading a book while you lounge in your pajamas or take a day trip to a local sight you’ve been meaning to visit; the trick is to spend the day doing things you truly enjoy.
“Me days” are a great way to reconnect with yourself. You can use this time to restore your energy and engage in the self-care you’ve been neglecting.
Indulgence 6: Social Media Breaks
Do you ever feel like you’re a little too connected? Connecting with friends and staying updated is great, the constant barrage of curated content can make you feel overwhelmed. Plus, it can lead to comparison and insecurity.
Sometimes, just stepping away from social media can seem like an indulgence–but a beneficial one.
Taking intentional breaks from social media can be a refreshing indulgence that helps you reclaim your time and mental clarity. The good news is that a social media detox doesn’t have to be a month-long affair. Just cutting back each day can help.
One study found that reducing your social media use to 30 minutes per day helped significantly reduce feelings of depression, loneliness, anxiety, and FOMO.
Start small by designating specific times during the day when you’ll unplug or even take a full day off each week. Use this time to engage in activities that bring you joy, like spending time with loved ones, exploring the outdoors, or diving into a new hobby.
By stepping back from the digital world, you’ll not only give your mind a much-needed break but also create space for genuine connections and experiences. Don’t be afraid to log out and treat yourself to some tech-free time.
Indulgence 7: A Spa Day (Even at Home)
Spa days are often seen as an indulgence for the well-paid and well-connected, but they can be a beneficial luxury for people from all walks of life. That doesn’t necessarily mean that you need to book a fancy spa treatment to indulge in some much-needed self-care.
A spa day, whether you’re visiting a luxurious venue or DIYing it in the comfort of your own home, can be a fantastic way to recharge your mental batteries. Pampering yourself doesn’t just help you feel good, it can also help you explore new ways of dealing with stress and burnout.
Relaxation techniques, such as massages, baths, or skincare routines, can reduce stress levels and promote feelings of calm. When you take time to care for your body, you’re also giving your mind a break, allowing yourself to unwind and escape the hustle and bustle of everyday life.
Creating a spa experience at home can be simple and budget-friendly. Light some candles, put on your favorite calming music, and draw a warm bath with essential oils. Treat your skin to a nourishing mask or give yourself a mini facial—whatever makes you feel pampered and refreshed.
Final Thoughts
Indulgence doesn’t have to be synonymous with guilt. So embrace the occasional treat. It might involve binge-watching your favorite show, indulging in comfort food, or taking a day off for yourself. Whatever it is, it is incredibly beneficial for your mental and emotional well-being. These moments of self-care serve as important reminders that you deserve joy, relaxation, and time to recharge.
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Di Domenico, S. I., & Ryan, R. M. (2017). The emerging neuroscience of intrinsic motivation: A new frontier in self-determination research. Frontiers in Human Neuroscience, 11, 145. https://doi.org/10.3389/fnhum.2017.00145
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768. https://doi.org/10.1521/jscp.2018.37.10.751
Starosta, J. A., & Izydorczyk, B. (2020). Understanding the phenomenon of binge-watching-A systematic review. International journal of environmental research and public health, 17(12), 4469. https://doi.org/10.3390/ijerph17124469
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