Find calm, clarity and joy in seconds with micropractice— a revolutionary, science-backed method that can deliver powerful benefits anytime, anywhere

How do we care for ourselves when life won’t slow down? This is the question that psychologist Eli Susman spent a decade pursuing the answer to at Harvard and Berkeley as he observed how too many of us think mindfulness, self-compassion, and joy are only achieved through lengthy retreats, intensive meditation, or hours on the yoga mat.

Enter micropractice: a term Susman coined for the powerful, bite-size techniques that help us find calm and well-being—right in the middle of modern life’s many demands. In this beautifully illustrated, accessible, and highly practical guide, Susman distills ancient wisdom and his own pioneering research into 14 practices anchored in 4 core elements alongside helpful illustrations:

• MOVE: Energize instantly with microyoga, a quick power pose, or a spontaneous microdance—no mat, dancefloor, or skills required.

• TOUCH: Enhance self-compassion, calm anxiety, and lower cortisol—through something as simple as petting a cat, resting your hands on your belly and chest, or even sharing a fist bump with a friend or colleague.

• BREATHE: Reset your nervous system and release endorphins with intentional breathing exercises, laughter yoga, or by singing a few lines of your favorite song.

• FLOW: Infuse ordinary moments with intention, from mindful eating to silently offering lovingkindness to the people you encounter throughout your day.

Along the way, Susman reveals the science of habit formation so these micropractices don’t just inspire you once—they stick. No elaborate rituals, just research-grounded tools that slip naturally into your day to build emotional resilience, spark creativity, sharpen focus, and make well-being a way of being.

About the Author

Eli Susman, PhD, is a psychologist, writer, certified yoga teacher, laughter yoga leader, longtime meditation practitioner and facilitator, and former Harvard researcher with degrees from Middlebury and UC Berkeley. His research on micropractice has been featured in over 100 outlets spanning 30 languages, including The New York Times, CNN, BBC, ABC News, CBS News, NPR’s Hidden Brain, the Los Angeles Times, The Telegraph, New Scientist, Forbes, Inc., Psychology Today, 10% Happier, and The Science of Happiness podcast—and was recognized by Greater Good Magazine as one of the “Top 10 Insights from the Science of a Meaningful Life.”