Not Only Do You Deserve a Little Treat—There Are Benefits, Too

As my boyfriend, best friends, and family are well aware, I love a little treat. If I'm feeling sluggish? An iced matcha latte with a splash of coconut and oat milk works wonders. How about feeling overstimulated? A nostalgic bag of Goldfish crackers has a way of grounding me. And when I'm feeling cranky? A little milk chocolate square perks me right up. Of course, I love other kinds of little treats, too, whether it be a warm sunny walk around the block with my pups, lounging and working from my back patio, or sweating it out at a dynamic workout (I'm currently loving the Alive program). No matter the kind, the real question is: Is this all in my head, or do little treats actually improve my mental state and well-being?

To find out about the real benefits behind treating yourself, I chatted with a few experts, and based on what they've said, little treats are anything but frivolous. Keep reading to learn why.

The science behind having little treats, aka treating yourself

Somehow, some way, these seemingly insignificant treats manage to turn my mood around. And I'm not the only one! Here in 2025, pretty much everyone (especially those on TikTok)) is attuned to the magic of little treats. For some, a sweet treat like the viral marshmallow popcorn or a Snickers salad does the trick. For others, it could be a delicious, refreshing beverage or comforting, savory bite. Whatever the snack, the consensus is clear: Little treats feel like the ultimate mood-boosting reward. And according to Courtney Tracy, LCSW, PsyD, CCTP, C-PD, a licensed psychotherapist known as The Truth Doctor on TikTok, there is a biological reason why.

“A small treat can create a real shift in the nervous system,” Dr. Tracy reveals.¹ “Even brief moments of comfort or pleasure can interrupt stress responses and bring the body into a more regulated state,” she adds. In that way, she says that little treats not only taste good, but also help restore a sense of presence and safety within the brain.

This happens because little treats can trigger a burst of dopamine, one of the brain’s key feel-good neurotransmitters. “Dopamine plays a big role in motivation and pleasure, so [little treats] can shift our mood, re-energize us, and even help regulate our nervous system if we're feeling overwhelmed,” says Rachel Wright, MA, LMFT, a licensed clinical psychotherapist in New York City.

Amy Shapiro, MS, RD, a registered dietitian and founder of Real Nutrition, NYC, agrees, noting that little treats can ultimately create a sense of pleasure and reward due to the dopamine response they cause. But she’s quick to point out that it’s not all about brain chemicals—embracing a "little treat mindset" can also lend to better well-being overall.

“From a nutrition perspective, enjoying something indulgent in moderation can actually help reduce feelings of restriction, which is important for maintaining a long-term healthy lifestyle,” Shapiro explains. “When we allow ourselves to enjoy what we love without guilt, we’re less likely to binge or overeat later,” she adds.

If food treats aren't your thing, maybe 'active treats' are

While most little treats (at least those posted on social media) involve food, they can take on an active, physical form, as well. Heard of hot girl walks? They’re not nearly as vain as they sound. 

“Physical activity like walking adds movement, fresh air, and often a change of scenery, and can increase endorphins (aka the brain's natural pain reliever), reduce cortisol (your primary stress hormone), and improve insulin sensitivity (or, your body's ability to process insulin and regulate glucose),” Shapiro points out. “It also gives you time to think about what is stressing you and gives you a moment instead of reacting on autopilot," she adds.

That’s the beauty of active little treats: their novelty jolts your nervous system out of routine. And look, I get it—I love a good routine, too, but there’s something to be said about switching things up and finding ways to be more present in our daily lives. The way Wright sees it, active little treats can do just that. And it doesn't mean you have to book an intense workout sesh stat. It can be as simple as taking your lunch break outside on a sunny day or meeting up with a friend to do an activity after work.

“Physical ‘treats’ help us drop into the moment more easily,” she says, noting that exercise isn't the only way to reap the rewards of physical little treats. “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, which is something many of us crave more than we realize."

The most effective little treats spark joy

As beneficial as physical little treats that engage the five senses are, the most effective little treats are those that spark the most joy for you. "The key is intention—choosing something that brings genuine joy or a sense of pause,” Shapiro says. “When you give yourself that small moment of care, it supports emotional and even hormonal health," by increasing feel-good hormones while simultaneously lowering stress hormone levels.

In that way, little treats are *highly* subjective. Sure, there are endless examples on social media, but the ones that call to you the most—and bring about the greatest sense of ease—are likely the treats for you. For example, you might enjoy something simple like grabbing a weekly iced coffee from your favorite spot, whereas others might prefer treating themselves to a lavish new espresso machine to make lattes at home.

"Little treats are about self-attunement—they say, 'I'm paying attention to what I need today, even if it's small,'" Wright says. "And that kind of gentle, consistent self-care can be incredibly grounding, healing, and restorative over time because it creates micro-moments of agency, pleasure, and presence, which are all critical for our overall well-being."

The bottom line: Little treats are important, okay?

Little treats may seem small and unnecessary to the untrained eye, but after talking to the experts, I've realized that sprinkling these moments of joy into my daily and weekly routines (whether chocolate or a stroll with my pups) is absolutely worth it, especially when anxious or stressed.

"For many people recovering from burnout, trauma, or chronic stress, a simple treat can become a powerful tool for reconnecting to the present," Dr. Tracy says. "Consistent, intentional access to small moments of relief can help rebuild a sense of internal stability."

Wright agrees. "In a culture that often pushes all-or-nothing wellness and self-denial disguised as discipline, these small joys are a quiet rebellion," she says. “They remind us that pleasure is not frivolous; it's a need—and when we honor that need in small ways, we're often better equipped to care for ourselves and others in the bigger ones."

Of course, this is also about enjoying everything in moderation—eating a variety of foods and doing activities that support physical and mental well-being are most important.

“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, a registered dietitian and host of The Wellfuel Podcast, noting that, ultimately, it’s all about balance.²

So go ahead and enjoy those little treats—you deserve it!