Happiness Break: A Meditation For When You Have Too Much To Do

Jun 12, 2025

Feeling overwhelmed by your endless to-do list? Discover a soothing guided meditation that helps you reconnect by visualizing tasks as floating bubbles. Reflect on what truly fuels your stress and explore notions of gratitude and self-compassion. Learn to acknowledge your worth beyond productivity, finding calm amidst the chaos of daily demands. Embrace the idea that being needed gives a sense of purpose, even when not everything gets done.

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INSIGHT

Stress Is About Fear, Not Count

The overwhelm from many tasks comes less from the number and more from anxieties about performance and letting others down.
Stress often stems from fear of forgetting or failing, not just workload size.

ADVICE

Start With Grounded Breathing

Sit or stand tall with dignity, feeling grounded yet relaxed before starting any task.
Take three cleansing breaths: inhale twice through the nose, then slowly exhale through the mouth.

ADVICE

Embrace Purpose Over Pressure

Ask yourself if the world and you will be okay if everything isn’t done.
Find gratitude in being needed for tasks, embracing purpose rather than pressure.

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Does your to-do list feel endless? Try this short, guided practice to help you reflect, reconnect, and release the pressure to do it all perfectly.

How To Do This Practice:

Find a Comfortable Posture: Sit or stand tall with a sense of dignity, grounded, yet relaxed.
Take Three Cleansing Breaths: Inhale twice through the nose, then exhale slowly through the mouth. Repeat this three times to settle into the moment.
Scan Your Body from Head to Toe: Gently bring your attention to each part of your body, noticing sensations and letting go of any tension as you move downward.
Visualize Your To-Do List as Floating Bubbles: Imagine each task as a bubble above you. Observe them without judgment, simply noticing their presence.
Ask Reflective Questions: Is it the number of tasks that’s overwhelming, or is it fear of forgetting, failing, or letting someone down? What’s truly fueling your stress?
Recenter with Gratitude and Self-Compassion: Acknowledge that being needed is a form of purpose. Remind yourself that even if not everything gets done, you are still enough and already whole.

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Explore more talks, workshops, and resources atggsc.berkeley.edu/speaking.

Today’s Happiness Break Guide:

KIA AFCARI is the director of Greater Good Workplaces at GGSC. Kia grounds his work in the science of well-being, prosociality, and contemplative practices and uses creative methods like “instant dance parties” and Boal-informed theater techniques to achieve results.

Watch Kia’s TED Talk on reshaping diversity, equity, and inclusion here: https://tinyurl.com/483tdjp5

Related Happiness Break episodes:

Making Space For You: https://tinyurl.com/yk6nfnfv

Make Uncertainty Part of the Process: https://tinyurl.com/234u5ds7

Who Takes Care of You: https://tinyurl.com/5xmfkf73

Related Science of Happiness episodes:

Are You Following Your Inner Compass: https://tinyurl.com/y2bh8vvj

How Holding Yourself Can Reduce Stress: https://tinyurl.com/2hvhkwe6

How To Show Up For Yourself: https://tinyurl.com/56ktb9xc

Follow us on Instagram: @ScienceOfHappinessPod

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

Find us on Apple Podcasts: https://tinyurl.com/2p9h5aap

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Transcription: https://tinyurl.com/5dvk3d7m