The Science of Happiness Happiness Break: A Meditation For When You Have Too Much To Do
Mar 19, 2026
Kia Afkari, director of Greater Good Workplaces who blends contemplative practices with prosocial science. A short guided practice helps you settle with posture and breathing. Picture tasks as floating bubbles to observe without judgment. Reflect on whether overwhelm comes from fear or volume. End with gratitude, self-compassion, and releasing the pressure to be perfect.
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Start With Three Cleansing Breaths
- Take three cleansing breaths and settle into a tall, dignified posture before addressing your tasks.
- Kia Afkari leads two short inhales and long exhales as a practical opener to reduce immediate stress and increase presence.
Imagine Tasks As Floating Bubbles
- Visualize each task as a bubble floating above you to create psychological distance from your to-do list.
- Kia Afkari asks you to notice each bubble and scan where your stress comes from rather than diving into tasks immediately.
Overwhelm Is Often Performance Anxiety
- Overwhelm often comes not from task quantity but from performance anxiety, fear of forgetting, or letting others down.
- Kia Afkari reframes the source of stress to concerns about performance and dropping responsibilities, not sheer workload.