I went to a fabulous workshop last weekend on a method of counselling called “Acceptance and Commitment Therapy”. I have come away with a real clarity on my life values and what I want to achieve in this lifetime.
In the days following this course I have found a tangible feeling of peace by making sure that my thoughts and actions resonate with my values and help me to move closer to my aspirations.
This experience has inspired me to write this week about making a “golden” bucket list. Read on to find out what’s so special about it and for tips on how to write yours.
What is a “golden” bucket list? We’re all familiar with the concept of a bucket list – the list of things you’d like to do before you ‘kick the bucket’… what’s so special about your “golden” bucket list? It is golden because it focuses on things beyond just experiences and material possessions. It is a special bucket list that is shaped by your values and aspirations, including things you’d like to do, achieve or be in this lifetime.
Why should you have one? Research shows that if you write down your aspirations you are more likely to achieve them than if you don’t. The items on your golden bucket list give you structure and something to aim for, they help focus your attention and drive, and heighten your sense of meaning and purpose.
Once you have clearly articulated your life values and set your goals, you have a useful measure of your progress and by reflecting on your golden bucket list it can become easier to make decisions and evaluate your thoughts and actions. Achieving the items on your golden bucket list also gives you something to celebrate and enhances your feeling of self-efficacy.
Research from Positive Psychology suggests that greater happiness and more sustained joy lies in achieving these values-driven aspirations than those concerning materials pursuits or possessions.
How to get started:
If you’re ready to put pen to paper, go for it, or perhaps you’d prefer to spend some time reflecting first. Here are some exercises to stimulate your creativity:
- Think of some goals you have already achieved; reminisce on those accomplishments and how that made you feel. This will get you in a positive and optimistic frame of mind to consider your future hopes.
- Try the magic wand exercise: imagine you have a magic wand that can transform any circumstance in your life with absolutely no limitations on its power. Imagine that anything is possible. Taking a moment to do this can give you a snapshot of what it is that you would most desire in life.
- Ponder the question “If I had 30 days to live I would…”
- Write your own obituary or if this is too morbid, consider what you’d like people to say at your retirement party.
- Contemplate what your mission statement for life might be.
- What are your values in life – think about the different aspects of life including love, family and friends, work, health, personal growth and education, fun and recreation, finance and standard of living, spiritual life, physical environment.
- Some other questions to consider: How do you want to be as a parent, as a spouse/partner, as a daughter/son, as a friend, as a neighbour, as a member of society? How do you want to be in the workplace, as a professional, as a colleague, as a manager, as a team leader, as a business owner? How do you want to be remembered? What do you want your legacy to be? What mark do you want to make on this world? What will your contribution be?
I hope you have fun brainstorming your golden bucket list! Share your thoughts with your loved ones and find out what might be on their list. Are there some aspirations you can work on together?
Remember to celebrate your achievements and use what is on your list to help you weigh up decisions you’re facing. Your list is only really brought to life by action so commit to making one step towards achieving something on your list, big or small, today!
Love to all,
Suz xx
Reference: “Creating Your Best Life” by Caroline Adams Miller and Dr Michael Frisch
Suzy is available for counselling, coaching and private yoga sessions at her consulting room in Cammeray, Sydney, home visits, coaching via phone or skype, and ‘walk & talk’ sessions by appointment.
Contact Suzy at: suzy@suzyreading.co.uk
Follow Suzy at: www.facebook.com/SuzyReadingPsychologyAndYoga
If this article resonates with you please share with your friends and loved ones.