Micropractice

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

De: Eli Susman

Brought to you by Penguin.

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 distils ancient wisdom and his own pioneering research into 14 practices anchored in 4 core elements:

• MOVE: Energise 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.

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  BREATHE: Reset your nervous system and release endorphins with intentional breathing exercises, laughter yoga or by singing a few lines of your favourite song.
  
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  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.
  
  © Eli Susman 2026 (P) Penguin Audio 2026