We live making lists. We make lists of the tasks that await us at work, lists of the day’s obligations, shopping lists, and even lists of the 100 things we want to do before we die. But among so many lists, we’ve forgotten the most important one: the list of what we’ve done. Yes, those wishes and goals that we’ve been crossing off the other lists because we’ve already achieved them.
The pressure created by to-do lists
The relentless pace of modern life compels us to make lists so we don’t forget the countless things we have to do throughout the day, week, or month. Obviously, these lists help us avoid overlooking anything, giving structure and order to our days and even our lives.
They’re useful (I won’t be the one to deny that), but focusing solely on everything we still have to do (whether it’s the day’s to-do list or unfulfilled wishes) creates enormous pressure. It pushes us onto a hamster wheel, running endlessly because we barely finish one list before we’re already writing the next. We cross off a task or a goal and don’t even give ourselves time to celebrate the work done before we’re already immersed in the next objective.
This can often create the feeling that we’re not making progress, even though we’re actually doing a lot. The problem is that constantly looking at what we still have to do and focusing only on the future makes us forget the path we’ve already traveled and everything we’ve accomplished.
Why should you create a list of accomplishments?
In 2005, a group of psychologists from the universities of Chicago, Victoria, and Shenandoah conducted two experiments that demonstrated that recalling positive experiences increases our capacity to enjoy life and savor positive moments. These psychologists concluded that positive reminiscences help us to be happier. In other words, reviewing positive memories activates emotional resources that make us feel better.
This research demonstrates that, instead of always looking to the future, as society encourages us to do, it’s also beneficial to look to the past, which can become a motivating source of satisfaction and happiness. This is precisely the power of what psychologist Mark Travers called the “reverse bucket list,” although I prefer to call it the “accomplishment list.”
And mind you, I’m referring to achievements in general, so that list includes all sorts of things, from daring to do something you were afraid of to indulging in a long-postponed treat, or even learning something that, seemingly, was useless but that excited you. It’s not just a list of major goals accomplished, but also of wishes fulfilled.
Seed of gratitude
The breakneck pace of modern life sometimes forces us to go through life with blinders on, looking only ahead and focused on the next goal. When our attention is directed almost exclusively at what’s missing, we become experts at detecting shortcomings, delays, and unfinished business, as if life were an endless race with no finish line or breaks. This bias isn’t accidental; it stems from a survival and performance logic ingrained in us, but in the long run, it can lead to chronic dissatisfaction.
The list of accomplishments interrupts that inertia. It acts as a cognitive pause, forcing us to acknowledge what we’ve left forgotten in the past: long efforts, difficult decisions, obstacles overcome, and silent lessons learned. It’s not about inflating the ego, but about restoring a fairer and more balanced narrative about our own story.
Reflecting on our accomplishments shifts our perspective, sparking genuine gratitude. And gratitude, as we know, has numerous benefits: it not only improves our mood and well-being but also reduces the risk of anxiety and depression, protecting our mental health.
Self-efficacy accelerator
The most powerful source of self-confidence isn’t positive affirmations or encouragement from others; it’s the awareness that you’ve already been able to handle something similar in the past. Unfortunately, in everyday life, we tend to quickly forget those achievements because we’re too busy focusing on what we still have to do, which can lead us to doubt our abilities.
However, every achievement is a test against the internal narrative of “I can’t” or “I’m not good enough.” In fact, researchers at the University of Adelaide found that those who recall successful financial experiences have more confidence in their ability to manage money. And that belief actually motivates them to make better financial decisions.
When you consciously revisit your past successes, you not only feel better, but you also remind yourself of what you are capable of achieving. You begin to see yourself as an active agent, not merely a spectator of circumstances. This list of accomplishments reminds you that you have faced difficulties before and that, one way or another, you found a way to overcome them. It reminds you of your “psychological capital” and becomes a source of confidence you can draw upon whenever you need it.
Therefore, don’t just write wish lists, goals, and to-do lists; also make a list of achievements that have been significant to you. Don’t only include major life milestones; incorporate all those small victories or desires that once excited you.
You could even mark those achievements on a timeline, so you can see how you’ve progressed. That will give you the reassurance that, although there’s still a way to go, you’ve already come a long way. And, interestingly, from where you are today, you’ll probably move forward more effectively, with less haste and pressure, and more confidence and gratitude.
References:
Diniz, G. et. Al. (2023) The effects of gratitude interventions: a systematic review and meta-analysis. Einstein; 21: 10.31744.
Hoffmann, A. O. I. & Plotkina, D. (2021) Let your past define your future? How recalling successful financial experiences can increase beliefs of self‐efficacy in financial planning. Journal of Consumer Affairs; 55(3): 847–871.
Bryant, F.B., Smart, C.M. & King, S.P. (2005) Using the Past to Enhance the Present: Boosting Happiness Through Positive Reminiscence. J Happiness Stud; 6: 227–260.
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