Micropractice: A Science-Backed Approach for Calm, Clarity, and Joy in 30 Seconds or Less

“Extraordinary. A gem, destined to become a classic."—Rick Hanson, Ph.D., New York Times bestselling author of Buddha's Brain

Based on his pioneering research that made headlines in The New York Times, CNN, BBC, and more, psychologist Eli Susman offers a groundbreaking guide to well-being in real life—one 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? 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. With wit and warmth, Susman distills time-honored wisdom and his own 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 with something ancient and always within reach: your own hands.
• 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 for lifelong resilience and flourishing. Weaving together insight from contemplative traditions, psychology, and neuroscience, this practical, beautifully illustrated book helps us make well-being a way of being.