When it comes to being happier, we often look to the future — what we can change about our lives, our relationships and our upcoming contributions. But it’s worth reflecting on the moments that have already passed, too, Dr. Sue Varma, psychiatrist and author of “Practical Optimism,” said on TODAY.
In fact, if your goal is to be more optimistic, Varma said, one fundamental approach is practicing gratitude for the life events that have already occurred.
Mental health tip of the day: Create a ‘reverse bucket list’
To boost your mood, create a reverse bucket list, where, rather than focusing on the experiences you hope will come your way, you look back on moments passed. Perhaps you didn’t take the time to bask in the joy or sense of accomplishment the moment deserved — it’s never too late, said Varma.
“So many of us have these future forward-facing bucket lists of, ‘Oh, these are all the things I want to do,’ which is great,” she said. “I love people having goals. But what a reverse bucket list does is say, ‘Look at what I’ve already accomplished in my life.’ What are the things that I’m grateful for? What are the boxes that I’ve already checked off?”
Why it matters
Varma explained that making a reverse bucket list can help you be more inclined to “look at the glass as half full.”
Research has linked having a positive attitude to numerous health benefits, from extended lifespan to better heart function and reduced risk of depression, according to Mayo Clinic.
Practicing gratitude, in particular, has been shown to release mood-boosting neurochemicals, like dopamine and serotonin, whether you’re writing down what you’re thankful for or just thinking about it. One study found that feeling grateful can reduce levels of anxiety and depression, improve sleep quality, and reduce inflammation, stress and loneliness.
California Live’s Jessica Vilchis sits down with the optimism doctor, Deepika Chopra, to chat about her new book, The Power of Real Optimism, and learn daily habits that we can incorporate into our lives to achieve real optimism.
How to get started
While happiness doesn’t come easily to us all, optimism is something you can practice, and a reverse bucket list is one effective way to get it done, Varma said.
Grab a pen and paper and highlight the moments that brought you joy and made you feel confident and seen. It only takes 10 minutes.
“The big key is that when you do it, it can’t just be rote. It can’t just be, ‘My house, my spouse, my kids’ every day,” Laurie Santos, psychology professor at Yale University, previously told TODAY.com.
Consider your life thoughtfully, she advised. “You have to take time to feel it. … It’s a moment to really reflect on, ‘What would my life be like without this thing?’”
If you don’t know where to start, turn to these journal prompts that can help get your mind going:
- Think of something beautiful.
- What surprised you?
- What is something you’d like more of in your life?
As you think back to these moments, soak in how they made you feel and why they were special. Soon enough, you’ll find yourself with a bucket list of precious moments you’ve already been lucky enough to experience.
This story first appeared on TODAY.com. More from TODAY:
