When many of us chase future goals, we often overlook the power of reflecting on past blessings. Psychiatrist Dr. Sue Varma, author of *Practical Optimism*, explained on TODAY that a simple practice called a “reverse bucket list” can help people feel happier right now.

What Is a Reverse Bucket List?

Unlike a traditional bucket list that focuses on future experiences, a reverse bucket list asks you to write down moments you have already lived through—accomplishments, joyful events, and times you felt seen and valued. Varma says this exercise encourages gratitude for life’s already‑earned gifts.

How It Works

Varma recommends setting aside about ten minutes with pen and paper. Rather than listing generic items like “my house, my spouse, my kids,” she urges people to be specific about the moments that truly mattered. For example, recall a graduation, a community service project, a personal breakthrough, or a simple day when you felt deep peace.

Psychology professor Laurie Santos of Yale University, cited by TODAY, adds that the practice should be thoughtful, not rote. She advises readers to pause, feel the emotions tied to each memory, and consider how life would be different without that experience.

Why Gratitude Helps

Research from the Mayo Clinic links a positive outlook to a range of health benefits, including longer lifespan, better heart function, and lower risk of depression. Specific studies show that practicing gratitude can trigger the release of dopamine and serotonin—neurochemicals that lift mood.

One study found that regular gratitude practice reduces anxiety and depression, improves sleep quality, and lowers inflammation, stress, and loneliness. These findings support Varma’s claim that reflecting on past joys can rewire the brain toward optimism.

Getting Started

If you’re unsure where to begin, consider these prompts:

• What achievement made you feel most proud?
• Which relationship has brought you the most joy?
• Recall a moment when you felt truly at peace—what were you doing?

Write down the answers, linger on the feelings, and notice how the exercise shifts your perspective toward a “glass‑half‑full” view.

Takeaway

Happiness may feel elusive, but optimism is a skill that can be cultivated. A reverse bucket list offers a practical, evidence‑based method to nurture gratitude, improve mental health, and reinforce a sense of purpose. Give it a try—your future self may thank you for the simple act of looking back.

Original reporting: Dallas TX News (HLL/CB) — read the source article.