BY THE OPTIMIST DAILY EDITORIAL TEAM
You know those small moments that somehow make everything feel a little better? Maybe it’s stepping outside into the sun, sipping something sweet and cold, or taking a breath between back-to-back tasks. Lately, people are calling them “little treats”. While it might sound like just another online trend, there’s some real science behind why they help.
These everyday pick-me-ups aren’t just mood boosters. Experts say they can actually help regulate stress, support your nervous system, and build emotional resilience over time. In other words, those tiny joys you reach for? They might be doing more for you than you think.
The psychology behind treating yourself
The viral little treat trend, popular on TikTok and beyond, has people embracing joy in small, tangible ways. For some, it’s marshmallow popcorn or a nostalgic bag of Goldfish crackers. For others, it’s a new flavored beverage or a hot girl walk around the block.
According to Dr. Courtney Tracy, LCSW, PsyD, CCTP, C-PD (aka The Truth Doctor on TikTok), the positive effects of little treats are rooted in the nervous system. “A small treat can create a real shift in the nervous system,” she says. “Even brief moments of comfort or pleasure can interrupt stress responses and bring the body into a more regulated state.”
What’s happening in the brain? Dopamine. This feel-good neurotransmitter spikes when we experience something enjoyable. “Dopamine plays a big role in motivation and pleasure,” says psychotherapist Rachel Wright, MA, LMFT. “Little treats can shift our mood, re-energize us, and even help regulate our nervous system if we’re feeling overwhelmed.”
Treating yourself without guilt
Food-based treats tend to get a bad rap, but registered dietitian Amy Shapiro, MS, RD, says that moderate indulgence is actually a good thing. “Enjoying something indulgent in moderation can help reduce feelings of restriction,” she explains. “When we allow ourselves to enjoy what we love without guilt, we’re less likely to binge or overeat later.”
So if your treat of choice is a midweek cookie or a fancy iced latte, go for it. The goal is not perfection. It’s presence.
Not all treats are edible: The rise of active indulgence
If sweets aren’t your thing, consider active treats. That could mean a walk around the block, a spontaneous solo dance party, or sitting outside with your morning tea. Movement, fresh air, and novelty are just as powerful as a chocolate truffle.
“Physical activity like walking adds movement, fresh air, and often a change of scenery,” says Shapiro. “It can increase endorphins, reduce cortisol, and improve insulin sensitivity.” Even better? It helps break the cycle of autopilot and offers a moment of mindfulness.
Wright agrees. “Whether it’s stepping into sunlight, sipping something warm, or taking a deep breath outside, these little rituals offer a break in the monotony and invite us to feel something.”
Intention matters more than price tag
What counts as a little treat? The answer is beautifully subjective. It might be grabbing a weekly coffee from your favorite café, or it might be investing in a plush robe to upgrade your mornings. The magic lies in the joy it brings.
“The key is intention—choosing something that brings genuine joy or a sense of pause,” says Shapiro. “When you give yourself that small moment of care, it supports emotional and even hormonal health.”
According to Wright, these micro-moments of self-attunement build long-term emotional resilience. “They say, ‘I’m paying attention to what I need today, even if it’s small.’ That kind of gentle, consistent self-care can be incredibly grounding, healing, and restorative over time.”
The mental health benefits go deep
Beyond momentary pleasure, little treats can become tools for long-term healing. For people recovering from burnout, trauma, or chronic stress, Dr. Tracy says that tiny joys can reconnect us to the present moment. “Consistent, intentional access to small moments of relief can help rebuild a sense of internal stability,” she explains.
These small indulgences also provide a quiet rebellion in a culture obsessed with hustle and restraint. “In a culture that often pushes all-or-nothing wellness and self-denial disguised as discipline, these small joys are a quiet rebellion,” says Wright. “They remind us that pleasure is not frivolous; it’s a need.”
Treat yourself—but keep it balanced
Little treats are joyful, yes, but it’s still about balance. “There’s some research supporting that high-indulgence cultures have a greater degree of subjective well-being than those in restraint cultures,” says Isabel K. Smith, MS, RD, and host of The Wellfuel Podcast.
The key? Pay attention to what genuinely brings you joy and don’t rely on treats as your only coping mechanism. A mix of nutritious eating, physical activity, and restful treats is ideal.
Small joys, big impact
From boosting dopamine to soothing stress, little treats aren’t just fun; they’re foundational. Whether it’s a salty snack or a stretch in the sun, the act of pausing to care for yourself (even briefly) builds resilience, joy, and emotional well-being.
So go ahead. Enjoy the latte. Take the walk. Put your feet up and watch the clouds. Your nervous system, and your future self, will thank you.
