Weekly Happiness Note January 22, 2026
From Overwhelmed to Grounded: Five Practices That Help You Find Your Way Back
“All you can do is all you can do, and all you can do is enough.”
Happy Thursday,
Life has a way of feeling off balance all at once. When one area is out of sync, everything else can start to feel heavier, noisier, and harder to manage. This week’s Happiness Note is an invitation to pause, take a breath, and reconnect with what steadies you. Inside, I’m sharing five simple practices I return to whenever life feels overwhelming. They are not about fixing everything at once. They are about finding your footing again, one thoughtful choice at a time, and remembering that you are allowed to meet yourself exactly where you are.
This week’s topic and inspiration come from my article: “5 Ways to Help You Handle Feeling Overwhelmed.”
💛 Remember the Good
Practice: Look and Listen
When life feels overwhelming, our minds often default to scanning for what is wrong. This is where gently shifting your focus can change everything. By listening to the stories you are telling yourself and looking for evidence of what is already working, you begin to clear the mental fog. Even on hard days, there are small moments of goodness quietly waiting to be noticed.
Listening from an observer’s seat, without judgment, gives you valuable insight into where your energy is going. When you consciously choose to redirect your attention toward what is going right, you remind yourself that life is rarely all good or all bad at once. Perspective returns when you slow down long enough to see the full picture.
Tip for Remembering the Good
Reflection exercise: Pause for a moment and ask yourself, “What is one thing that went right today, even if it felt small?”
Reflect a Little Deeper:
What we focus on grows. When you train your attention to notice what is steady, supportive, or working, your nervous system softens and your outlook shifts. If it feels helpful, write your reflection in your journal, share it with a friend, or reply to this note.
🌿 Feel Your Best
Practice: Act
Feeling overwhelmed often comes from trying to carry everything at once. Instead of staring at the entire mountain, this practice invites you to act in the general direction of what you want, one small, doable step at a time. Progress does not require perfection. It simply requires movement.
Breaking big tasks into smaller, manageable pieces helps restore a sense of capability and confidence. When you acknowledge that you are in process, your efforts begin to feel energizing rather than draining. Small steps done consistently have a way of rebuilding momentum and trust in yourself.
Tip to Feel Your Best
Reflection exercise: Ask yourself, “What is one small action I can take today that moves me closer to what I want?”
Reflect a Little Deeper:
Action creates clarity. Each small step reinforces the belief that you are capable of moving forward, even on imperfect days. You might jot this down, talk it through with someone you trust, or share your insight by replying to this note.
🔄 Reset as Needed
Practice: Allow and Rest
Sometimes, the most powerful reset is not doing more; it is softening your grip. Allowing life to unfold, rather than pushing against it, creates space for ease and trust. When paired with rest, this practice reminds you that you do not have to earn your worth through constant effort.
Rest is not a reward. It is a requirement. When you take care of your basic needs, the weight of overwhelm naturally lightens. From a rested place, challenges feel more manageable, and life regains its natural rhythm.
Tip for a Reset
Reflection exercise: Gently ask yourself, “Where could I allow more ease or rest today?”
Reflect a Little Deeper:
Life moves in seasons, and every season invites a different pace. Giving yourself permission to slow down creates resilience, not weakness. Reflect in your journal, share with someone supportive, or reply to this note if it feels right.
This Week’s Quote:
Disclaimer: This newsletter’s advice and strategies are for informational purposes only and do not constitute professional advice. While we strive to provide accurate and helpful information, we cannot guarantee outcomes or be held liable for any consequences of using or misusing the information provided. We encourage you to seek professional advice or consult with qualified experts for guidance related to your particular needs.
Solid reminder that progress doesnt require perfection. The idea of acting in the general direction instead of staring at the entire mountain really lands when youre stuck in analysis paralysis. I've noticed when I focus on tiny wins during chaotic weeks, momentum builds faster than when I wait for the 'perfect' moment torestart. Rest as a requirement not a reward is something alot of people need to hear.