Micropractice

By Eli Susman
PhD candidate at UC Berkeley studying micropractice—powerful well-being tools that take 30 seconds or less.

Featured in CNN, BBC, CBS, Forbes, LA Times, Mindful, and named among Greater Good Magazine’s Top 10 Insights of 2024.

03/25/2026

Thirty seconds is enough to change your day.
The hard part isn’t the time—
it’s remembering you’re allowed to take it.

03/24/2026

You don’t have to chase sunsets or meditate in the Himalayas to feel awe.
Sometimes it’s the way steam curls off your coffee.
The hush when snow first starts to fall.
The sudden realization that the same breeze brushing your cheek once circled a distant sea.
Researchers found that practicing these micro-moments of awe—just 30 seconds, three times a day—can lower depression symptoms by 17%, stress by 12%, and raise well-being by 16%.
Here’s how to find awe hiding in plain sight (and why it works).
Link in comments.

03/23/2026

If you don’t have time for self-care,
you definitely don’t have time for the aftermath of skipping it.
Give yourself thirty seconds now.
Save yourself hours later.
That’s the bargain micropractice keeps offering.

03/20/2026

A moment can wreck your day.
A moment can rebuild it.
Take thirty seconds.
A slow deep breath.
A hand to the heart.
A kinder greeting to yourself.
Often it’s enough to change the next hour.

03/19/2026

Self-compassion feels suspicious at first—
like you’re getting away with something.
Then you try it and realize the only thing you’re getting away from is unnecessary suffering.

03/18/2026

Mindfulness isn’t about stopping your thoughts.
It’s about not following every single one into traffic.

03/17/2026

There’s a built-in calm button hiding in your neck.
No, seriously. Evolution put it there.
It’s been keeping mammals alive for millions of years.
And it still works—if you remember to use it.
I broke down the science behind this ancient reflex—
and how it can lower your heart rate in moments.
The anti-stress trick your laptop hopes you never find.
Link in the comments.

03/16/2026

Ask one thing:
“Could I do this on a terrible day?”
If the answer is no, make it smaller. That’s the version that sticks.

03/13/2026

We tend to imagine change as a grand gesture—thirty minutes, sixty minutes, a whole morning.
But the brain doesn’t care about the length of the routine—
it cares about whether it’s a routine at all.
The smallest action you’ll actually repeat will do more for you than the perfect plan you never start.

03/12/2026

If it’s too hard to repeat,
go smaller.
No, smaller than that.
There—now you’re cooking.

03/11/2026

Your nervous system doesn’t speak English.
It speaks breath, movement, and touch.

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Berkeley, CA
94530

Website

http://www.micropractice.com/, http://micropractice.substack.com/

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