Happiness researcher explains how making a 'reverse bucket list' can change your life
Counterintuitive in our culture, but effective.
Harvard researcher Arthur C. Brooks studies what leads to human happiness.
We live in a society that prizes ambition, celebrating goal-setting, and hustle culture as praiseworthy vehicles on the road to success. We also live in a society that associates successfully getting whatever our hearts desire with happiness. The formula we internalize from an early age is that desire + ambition + goal-setting + doing what it takes = a successful, happy life.
But as Harvard University happiness researcher Arthur C. Brooks has found, in his studies as well as his own experience, that happiness doesn't follow that formula. "It took me too long to figure this one out," Brooks told podcast host Tim Ferris, explaining why he uses a "reverse bucket list" to live a happier life.
Many people make bucket lists of things they want in life. Giphy
Brooks shared that on his birthday, he would always make a list of his desires, ambitions, and things he wanted to accomplish—a bucket list. But when he was 50, he found his bucket list from when he was 40 and had an epiphany: "I looked at that list from when I was 40, and I'd checked everything off that list. And I was less happy at 50 than I was at 40."
As a social scientist, he recognized that he was doing something wrong and analyzed it.
"This is a neurophysiological problem and a psychological problem all rolled into one handy package," he said. "I was making the mistake of thinking that my satisfaction would come from having more. And the truth of the matter is that lasting and stable satisfaction, which doesn't wear off in a minute, comes when you understand that your satisfaction is your haves divided by your wants…You can increase your satisfaction temporarily and inefficiently by having more, or permanently and securely by wanting less."
Brooks concluded that he needed a "reverse bucket list" that would help him "consciously detach" from his worldly wants and desires by simply writing them down and crossing them off.
"I know that these things are going to occur to me as natural goals," Brooks said, citing human evolutionary psychology. "But I do not want to be owned by them. I want to manage them." He discussed moving those desires from the instinctual limbic system to the conscious pre-frontal cortex by examining each one and saying, "Maybe I get it, maybe I don't," but crossing them off as attachments. "And I'm free…it works," he said.
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"When I write them down, I acknowledge that I have the desire," he explained on X. "When I cross them out, I acknowledge that I will not be attached to this goal."
The idea that attachment itself causes unhappiness is a concept found in many spiritual traditions, but it is most closely associated with Buddhism. Mike Brooks, PhD, explains that humans need healthy attachments, such as an attachment to staying alive and attachments to loved ones, to avoid suffering. But many things to which we are attached are not necessarily healthy, either by degree (over-attachment) or by nature (being attached to things that are impermanent).
"We should strive for flexibility in our attachments because the objects of our attachment are inherently in flux," Brooks writes in Psychology Today. "In this way, we suffer unnecessarily when we don't accept their impermanent nature."
What Arthur C. Brooks suggests that we strive to detach ourselves from our wants and desires because the simplest way to solve the 'haves/wants = happiness' formula is to reduce the denominator. The reverse bucket list, in which you cross off desires before you fulfill them, can help free you from attachment and lead to a happier overall existence.
Men try to read the most disturbing comments women get online back to them.
If you wouldn't say it to their faces, don't type it.
This isn’t comfortable to talk about.
Trigger warning for discussion of sexual assault and violence.
in 2016, a video by Just Not Sports took two prominent female sportswriters and had regular guys* read the awful abuse they receive online aloud.
Sportswriters Sarah Spain and Julie DiCaro sat by as men read some of the most vile tweets they receive on a daily basis. See how long you can last watching it.
*(Note: The men reading them did not write these comments; they're just being helpful volunteers to prove a point.)
It starts out kind of jokey but eventually devolves into messages like this:
Awful.
All images and GIFs from Just Not Sports/YouTube.
These types of messages come in response to one thing: The women were doing their jobs.
Those wishes that DiCaro would die by hockey stick and get raped? Those were the result of her simply reporting on the National Hockey League's most disturbing ordeal: the Patrick Kane rape case, in which one of the league's top players was accused of rape.
DiCaro wasn't writing opinion pieces. She was simply reporting things like what the police said, statements from lawyers, and just general everyday work reporters do. In response, she received a deluge of death threats. Her male colleagues didn't receive nearly the same amount of abuse.
It got to the point where she and her employer thought it best for her to stay home for a day or two for her own physical safety.
The men in the video seemed absolutely shocked that real live human beings would attack someone simply for doing their job.
Not saying it.
All images and GIFs from Just Not Sports/YouTube.
Most found themselves speechless or, at very least, struggling to read the words being presented.
It evoked shame and sympathy.
All images and GIFs from Just Not Sports/YouTube.
Think this is all just anecdotal? There's evidence to the contrary.
The Guardian did a study to find out how bad this problem really is. They combed through more than 70 million comments that have been posted on their site since 2006 and counted the number of comments that violated their comment policy and were blocked.
The stats were staggering.
From their comprehensive and disturbing article:
If you can’t say it to their face... don’t type it.
All images and GIFs from Just Not Sports/YouTube.
So, what can people do about this kind of harassment once they know it exists?
There are no easy answers. But the more people who know this behavior exists, the more people there will be to tell others it's not OK to talk to anyone like that.
Watch the whole video below:
This article originally appeared nine years ago.