(Part Two) How to Enjoy More Pleasure in Life (Without Overindulging)

Last week, we explored the difference between natural and artificial pleasure and how to assess the net effect of our choices.

Now, let’s talk about something equally powerful:

How to add more meaningful pleasure to your everyday life—so you don’t need to rely on overindulgence to feel good.

Because when your day is full of little joys, you stop chasing big fixes.

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The Case for Simple Pleasures

Many people go through the day feeling rushed, stressed, and disconnected. Then, at the end of it all, they feel like they “deserve” a treat—whether that’s wine, sugar, or a dopamine-heavy distraction.

The solution?

Don’t save all your pleasure for the end of the day.
Drip it in throughout the day.

Think of pleasure like a bucket.
Every small “drip” adds up—until you’re full and satisfied.

Everyday Rituals That Bring Me Joy

I truly believe that incorporating small rituals into our daily lives—whether daily, weekly, or reserved for the weekend—is a powerful thing. They give us something to look forward to, no matter how simple, and they bring a sense of structure, rhythm, and intentionality to our lives.

Here are some of the ways I incorporate simple pleasures and ritual into my own days:

Morning Coffee Ritual

I actually look forward to this the night before when I’m going to sleep. It’s that quiet time early in the morning when the world is still. Even the process itself is a pleasure—the ritual of grinding the coffee beans, the scent of freshly ground coffee, and the act of boiling water and preparing a French press. Sometimes I’ll put on a little Ella Fitzgerald or Billie Holiday to set the mood.

This is when I journal, put thoughts to paper, plan for the day, and often read something uplifting or inspirational. It’s my way of setting the stage—mentally and emotionally—for what’s ahead. Sometimes Bradford (my partner) and I just sit and chat about life and what’s on our minds. It’s such a grounding, connective way to begin the day.

And honestly, it’s not even about what’s in the cup. I’ve done this same ritual with tea, or just warm lemon water. It’s more about the intention behind it, which is taking some quiet time at the start of the day rather than hurriedly jumping into work.

Daily Walks

These have always been a part of my life for the most part, but since the pandemic started and we’re both now working from home, we’ve been getting out almost every morning to walk together. It’s really about getting outside and enjoying some fresh air before starting our respective workdays. Often, we’ll go for another one at the end of the day unless we’ve planned to go running. The more we can incorporate green space and parks, the better. Going for a walk and being out in nature is the perfect way to start and end the day.

Pre-Dinner Apéritif

This one doesn’t happen every night, but I love the ritual of having a drink together before dinner. It’s not really about what we’re drinking (sometimes it’s just sparkling water), but about creating a transition into evening, taking a few moments to relax, reconnect, and catch up on the day.

Recently, we’ve added something new to this ritual: podcasts. I’ve always listened to them on my own—usually health or self-development—but we started exploring some just-for-fun ones together. If you’re into unsolved mysteries, we’ve been enjoying Supernatural with Ashley Flowers. It’s engaging and story-based, rooted in real-life events. I genuinely look forward to the next episode each week—sometimes we’ll listen while cooking, other times after dinner while we unwind.

Creating a Beautiful Dining Experience

We both love good food, but what we appreciate even more is creating a beautiful mealtime experience—even if we’re just reheating leftovers.

We’ll set the table, light candles, and almost always have some music on in the background. Again, we enjoy the food, but the experience goes way beyond what we’re eating. (I also believe this is one of the keys to stopping overeating because you’re taking the time to slow down and enjoy your food, and are more likely to be satisfied with less.)

One thing that I want to note quickly is that I believe this is important whether you’re dining with company or on your own. I bring this up because I think some people believe that it’s only worth the added effort if you’re dining with others. It’s kind of like, “What’s the point if it’s only me?” However, I believe it makes a significant difference. You also signal to yourself that your own company is important, too. (It’s also worth mentioning, this is something I started incorporating back in the years I was living on my own, and it made a world of difference in how I enjoyed food, and my relationship to food in general).

Using the “Good Stuff”

This ties into the last point. I’m a firm believer in using your best rather than saving it for a special occasion, “someday.” We have a beautiful set of crystal that was passed down to us from Bradford’s mom, and there is no occasion too small to pull it out and enjoy drinking from it. We also have a beautiful tea set that I enjoy serving tea in, even if it’s just for me :)

Cozy, Quiet Moments

I love infusing these moments throughout the day or week whenever I can. For example, in the evening, enjoying a quiet cup of tea while finishing up a little work or planning for the next day, usually on the couch with a blanket draped over my lap. I also love curling up with a good book or listening to a podcast.

I also enjoy unwinding with a movie or a little Netflix in the evening, but only after everything else is done (i.e., dinner clean-up, preparations for the next day, and any last-minute work tasks). We’ll snuggle up on the couch and either watch an episode of a show we’re watching, or if it’s the weekend, sometimes a movie.

Music

I love having music playing throughout the day – different genres, depending on my mood, activity, or the time of day. There’s almost always a Spotify list playing.

Decluttering

I love the feeling of contentment this brings and the space it opens up both physically AND mentally. It’s been said that a cluttered environment leads to a cluttered mind, and I wholly agree with this sentiment. I’ve always noticed that I’m much more creative and inspired when I work in a clutter-free zone. And although there’s almost always some resistance to start cleaning, once I gain a little momentum, I’m committed to seeing it through.

Fresh Cut Flowers

Just because they’re beautiful. They brighten a space and lift the energy of a room. That’s reason enough.

Fresh Sheets (& pajamas, too!)

I love the feeling of crawling into a bed with freshly laundered sheets, as well as slipping into comfy and cool sleepwear.

Open Windows

I love opening the windows to let in the fresh air. I also really like the smell and sound of rainfall in the spring. I’ll crack the window while I’m on the couch reading and enjoy the sounds of nature outside (bird chirps and all).

Separating Work from Play

This has been a significant challenge, especially when working from home. I’ve learned to set firmer boundaries between work and free time.

If I’m working, I try to be fully in it. If I’m resting or with loved ones, I want to be present for that too. Nothing drains joy faster than trying to enjoy your evening while your brain is still spinning about work you didn’t finish.

There are definitely times when the two coincide, such as when I’m doing some planning, writing, or researching in my downtime. However, if I’m enjoying time with my loved ones, the last thing I want to be doing is checking and replying to emails.

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Why This Actually Matters for Your Health Goals

When you build your days around grounding, nourishing pleasures, something powerful happens:

You naturally reduce your over-desire for things like sugar, wine, screen time, or snacking—not through restriction, but through replacement and rebalancing.

But here’s the part I want to emphasize, especially if you read Part 1:

Our brains are wired to seek what we repeat.

So when concentrated pleasures (like wine, sweet treats, or nightly Netflix) become too frequent, they start to create an overdesire. You’re not just enjoying them—you’re reinforcing their importance.

I notice this in myself.

If I have a square of dark chocolate every night after dinner, I start to expect it. And if it’s not there? My brain immediately asks, “Where’s the chocolate?”

But if I stop rewarding that urge—even for a few days—that craving starts to quiet. The desire that felt so strong… softens.

That’s not to say chocolate is bad (it’s not!). However, it demonstrates how easily we can form neural pathways around the things we repeatedly do, especially when we use them to escape or decompress.

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Why Mindful Indulgence Works

This is also why mindful indulgence makes such a difference.

If you’re going to have the cookie?
Put it on a plate. Sit down. Taste it. Enjoy it slowly.

Because when pleasure is intentional, it satisfies you more, and it takes less of it to feel content.

You’re not just consuming. You’re actually experiencing.

And that’s what makes the difference—not just for your habits, but for your relationship with food, pleasure, and yourself.

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Final Thoughts

Pleasure isn’t something you have to earn.
And it doesn’t need to come with a crash.

The more you infuse your life with natural, intentional joy, the less you’ll feel pulled toward habits that leave you feeling worse.

You can train your brain to want what truly nourishes you.

And when you do?

You’ll feel more grounded, more satisfied, and more in control of your choices.

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Want Help Rebuilding a Nourishing, Pleasurable Life?

Inside my 1:1 coaching program, I help women:

• Reconnect to natural pleasure without guilt or overindulgence
• Create supportive rituals and habits that feel good to follow
• Break free from all-or-nothing thinking and dopamine-dependence
• Build a way of eating and living that feels peaceful, balanced, and sustainable

👉 Click here to learn more about working with me 1:1