Reverse bucket list is a mindfulness exercise that has been making the rounds on blogs lately.
The reverse bucket list is pretty straightforward: Rather than writing down all of the things you hope to one day achieve, you instead write down a list of all the things you’ve already accomplished, things that make you feel proud. It’s the exact opposite of a regular bucket list—and it’s an encouraging exercise.
The Benefits of Hitting Reverse:
Researchers haven’t specifically looked into the benefits of a reverse bucket list, but the exercise taps into a couple of well-studied topics, including gratitude.
A 2015 study published in The Journal of Positive Psychology looked into how 'grateful recounting' enhances a person’s overall well-being.
The study showed that participants who recalled three good things from the past 48 hours—and briefly wrote about them—every day for a week had an easier time accessing positive memories. And by routinely recalling positive experiences, it sparked an increase in their subjective well-being.
Reverse bucket lists also tap into the power of nostalgia.
Research shows that revisiting positive or meaningful experiences from the past can help counteract loneliness, boredom and anxiety, as well as make people 'more generous to strangers and more tolerant of outsiders'.
Creating a reverse bucket list is like creating a nostalgia playlist—it’s a collection of your greatest hits and memories.
Traditional bucket lists can often feel like a daily to-do list—overwhelming and impossible. But taking stock of what you have accomplished can create a feeling of progress, which can boost self-esteem and motivation.
It’s why productivity enthusiasts praise 'done' lists—when we see that we have made progress, it’s more encouraging than feeling like we are behind. And we can gain a major sense of fulfillment.
So, how do you create a reverse bucket list? It’s simple: Write down accomplishments from your past that you feel proud of. And yes, you have made a reverse bucket list.
If it’s hard to come up with examples, try looking through your social media for reminders of rewarding things you have done. You can also refer to your real-life social network and ask a close friend or family member to help you remember your proudest moments.
After you have created your list, try placing it right next to your traditional bucket list or keep it as a note on your phone. It might feel like a 'brag list'—and a bit uncomfortable to write at first—but know it’s absolutely fine to take pride in your accomplishments. This list is by you, for you, and to benefit you.
Courtesy: www.success.com
