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.

Scroll down for a transcription of this episode.

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

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

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

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

The Science of Happiness