Micropractice

Find calm, clarity, and joy in seconds with micropractice: a science-backed method that doesn’t ask for more of your time, but helps you unlock the power in the moments you already have. What if well-being didn’t require stepping away from life—but could live inside it? Psychologist Eli Susman spent a decade pursuing this question at Harvard and Berkeley, noticing how often we’re told mindfulness, self-compassion, and joy can only be found through retreats, long meditations, or hours on the yoga mat. Enter micropractice: a term Susman coined for the bite-size techniques that help us find well-being in the middle of modern life’s demands. In this beautifully illustrated guide, Susman distills time-honored wisdom and his own pioneering research into 14 practices anchored in 4 core elements—each 30 seconds or less: MOVE: Energize with microyoga or a spontaneous microdance. TOUCH: Soothe anxiety, enhance self-compassion, and lower cortisol by petting a dog or resting your hands on your heart and belly. BREATHE: Reset your nervous system and release endorphins with intentional breathing, laughter yoga, or singing. FLOW: Infuse awareness and care into what you’re already doing—turning daily life itself into practice. Along the way, Susman reveals the science of habit formation that helps these micropractices stick, build resilience, and make well-being a way of being.