Journaling #19: The Reverse Bucket List

We are often focused on the journey ahead, planning and organizing what’s next and perhaps making a bucket list of things that we would like to do. Creating a Reverse Bucket List is a journaling strategy that encourages you to stop, turn around and look back. Write about the amazing things that you have already done and give yourself a pat on the back.
 
 A Reverse Bucket List can include personal and professional accomplishments, the joyful moments that you have experienced and the challenges that you have overcome. It’s a great strategy for reinforcing self-esteem and boosting self-confidence. One study found that people who engage in positive reminiscing reported higher levels of happiness.
 
The Reverse Bucket List is basically a tool for self-reflection, but it focuses on the wins, both big and small. Your Reverse Bucket List is unique to you and, generally, people keep them private or share only with close friends or significant others.
 
Reverse Bucket Lists have found recent popularity in response to the anxiety and depression that social media can create. Instead of posting, people are making Reverse Bucket Lists and feeling good about it.
 
It turns out that looking back can also help you move forward. Celebrating past wins isn’t just about reminiscing, it’s recognizing the proof that you can win and that you’ve got what it takes.
 
It’s time to get started on your Reverse Bucket List. Time to write about and celebrate you. No bucket required.

•Cupola Corner sells a selection of handmade coil bound journals that would be perfect for many types of journaling.

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References:

3 Reasons to Make a Reverse Bucket List. (2025). Psychology Today. https://www.psychologytoday.com/ca/blog/social-instincts/202509/3-reasons-why-you-need-a-reverse-bucket-list

Bryant, F. B., Smart, C. M., & King, S. P. (2005). Using the Past to Enhance the Present: Boosting Happiness Through Positive Reminiscence. Journal of Happiness Studies, 6(3), 227–260. https://doi.org/10.1007/s10902-005-3889-4

Waters, T. E. A. (2013). Relations between the functions of autobiographical memory and psychological wellbeing. Memory, 22(3), 265–275. https://doi.org/10.1080/09658211.2013.778293

Fun Facts: Fibre

Yes, there really are some fun facts about fibre. We aren't talking yarn or fabric here. This fibre is the kind that your gut loves and wishes that you'd eat more of each and every day.

It is recommended that you consume approximately 30 grams of fibre each day. Chances are you aren't even close. There has to be more to life than beans, right?

Your 30 grams includes both soluble and insoluble fibre. That's actually a lot of fibre. If you are planning to increase your fibre intake, do so slowly. You don't want to get gassy or have other gross/messy things happen to you.

Soluble fibre is the one that dissolves in water and forms a gel. It helps to slow digestion, reduce cholesterol and it can even have a positive impact on blood sugar control. Soluble fibres are things like beans, some grains, psyllium husk, fruits and vegetables. Oh, and let's not forget those cute little chia seeds.

Insoluble fibre does not dissolve. It just travels through your gut ushering food along the way and waving goodbye as it leaves you pretty much the way that you consumed it. Insoluble fibres include things like whole wheat products, leafy greens, nuts and chia seeds. Yes, it's true. Chia seeds contain both soluble and insoluble fibre. No wonder they are considered a superfood.

While beans remain the top contender for fibre, there are other foods that also get into the Top Ten. Avocado, nuts, some fruits and vegetables and, of course, chia seeds make it close to the top of the lists of many different sources.

If you aren't sure about your fibre intake, try tracking it for a few days. Nutritional labels or an internet search will get you the information that you need.

If you want to increase your fibre and take advantage of all of the benefits of being fibre fit, you will need to explore the world of beans. Beans really are the magical fruit. There are so many different kinds of beans and so many different ways that you can use them. Start basic with some canned creations and see where that takes you.

Just for fun, why not give chia seeds a try. There are 10 grams of fibre in two tablespoons of chia seeds. Start with a small amount and work up to 1½ to 2 tablespoons a day. Never eat dry chia seeds. Mix them into other moist foods so that they don't become a choking hazard. Chia seeds are great in smoothies. You can also use them to make pudding or thicken jam. 

Eating more fibre means drinking more water. Fibre is like a sponge and it will soak up the water from inside of you with no thoughts about whether or not you are becoming dehydrated. It takes what it wants and goes merrily on its way to you know where.

Eating more fibre will not give you a belly laugh, but your belly will be happier. Live, laugh, eat more fibre. Give it a try!