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Key points
- Chronic fun-starvation can erode our health, similar to the detrimental effects of sleep deprivation.
- Broadening our definition of fun to include low-activation activities can enrich our lives and promote overall well-being.
- Pursuing happiness through intentionality is more effective than over-optimizing our lives for fun.
With stress and responsibilities constantly nipping at our heels, for many, fun seems like an elusive privilege. As a behavioral scientist and author of The Fun Habit, I've spent years researching the role fun plays in our lives. Similar to the ill effects of being sleep-deprived, when we are chronically fun-starved, it slowly erodes our health.
Accordingly, there’s a strong scientific argument for prioritizing fun. This might sound counterintuitive to some. We live in a culture that often values productivity over enjoyment and leisure. However, the science suggesting we need fun is robust and transformative. Infusing our lives with a healthy dose of fun helps us be more productive and feel more fulfilled, and enhances our mental, emotional, and physical well-being.
While the case for needing fun in our lives is compelling, it's also essential to strike a balance between enjoying our lives and not letting pleasure become the end-all-be-all. Just as a sleep advocate would not suggest you sleep all day, it’s important to responsibly integrate fun into our lives, with an eye toward the various considerations and headwinds we might encounter. Understanding some of the most prominent considerations and headwinds that get in the way of a sustainable, joyful life positions us better to harness fun to create a more balanced and vibrant life.
Addiction, Dependence, and Obsession
Many “pleasurable” activities activate the same neural pathways, regardless of whether the activities are virtuous or vice-ridden. This partially explains why fun can run the risk of turning into something negative when taken to the extreme. Repeated experiences cause long-term changes in our neural structures, a process known as “neural plasticity.” The pleasure from activities that start as a form of betterment—for example, exercise—can become so compelling that we lose sight of the amount that’s good for us, resulting in these activities becoming an unhealthy addiction or dependence.
To assess whether your passion drifts toward an unhealthy obsession, consider psychologist Robert Vallerand's "dualistic model of passion." Vallerand distinguishes between harmonious passions (healthy) and obsessive passions (harmful). Harmonious passions create positive emotions and improve life satisfaction, while obsessive passions leave us feeling empty, ashamed, or guilty when the activity ends.
Poor Mental Health
If you're struggling with depression or another mental illness requiring treatment, seeking professional help is crucial. Trying to "fun" your way out of depression is not a good prescription; it can be dangerous. Mental health conditions often require professional assistance, medication, or both. There is no shame in seeking help; fun will be there waiting for you once you've received the support you need.
Overwork and Lack of Sleep
Sleep deprivation and overwork make life miserable. According to the National Sleep Foundation, adults should get between seven and nine hours of sleep daily. Charles Czeisler, a professor of Sleep Medicine at Harvard Medical School, suggests having at least one day off per week and not working more than 60 hours a week to avoid sleep deficits. If you are living in a sleep deficit, piling on new activities, no matter how fun, won't result in a more joyful life. Instead, it will likely be less enjoyable.
Mistaking “Having Fun” for High-Arousal Activities
Despite what Western marketing would lead you to believe, fun can be something other than high-energy or thrill-seeking activities. Perhaps your definition of fun simply needs a reframe, one more in line with your preferences. Iris Mauss, the director of the Emotion and Emotion Regulation Lab at UC Berkeley, emphasizes the importance of low-activation positive emotions like calm, peace, and serenity. Activities like reading, meditating, and gardening can be just as fun as running a half marathon in a silly tutu — and provide needed balance and renewal. All forms of healthy fun should be celebrated.
Over-Optimizing
While it's tempting to cram fun into every spare minute of our lives, constantly focusing on self-optimization and life hacking can lead to a narrow range of experiences. Intentionality, rather than hyper-optimization, is a helpful guide when pursuing a fun-filled life.
Summary
Recognizing and addressing the enemies of fun helps cultivate a balanced, vibrant life. By being aware of our own tendencies, reframing the current maladaptive definition of fun, and embracing a diverse range of experiences, we begin to enjoy our days more. Fun then becomes less a frivolous pursuit and more a vital component of our overall well-being—a way to invest in a healthier, happier, and more meaningful existence.
To find a therapist, visit the Psychology Today Therapy Directory.
References
Vallerand, R. J. (2010). On passion for life activities: The dualistic model of passion. In Advances in experimental social psychology (Vol. 42, pp. 97-193). Academic Press.
Linden, D. J. (2012). The compass of pleasure: How our brains make fatty foods, orgasm, exercise, marijuana, generosity, vodka, learning, and gambling feel so good. Penguin.
Etkin, J., & Mogilner, C. (2016). Does variety among activities increase happiness?. Journal of Consumer Research, 43(2), 210-229.
Czeisler, C. A., & Fryer, B. (2006). Sleep deficit: The performance killer. Harvard Business Review, 84(10), 53-9.
