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Micropractice
  • Published: 19 January 2027
  • ISBN: 9781785046230
  • Imprint: Vermilion
  • Format: Trade Paperback
  • Pages: 320
  • RRP: $45.00

Micropractice

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

  • Eli Susman
Formats & editions
Tr. Paperback
19 Jan 2027
EBook
1 Oct 2026
Audiobook
1 Oct 2026
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A radical new approach to mindfulness for instant calm and lasting wellbeing from pioneering researcher at Harvard’s Stress Lab

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.
  • BREATHE: Reset your nervous system and release endorphins with intentional breathing exercises, laughter yoga or by singing a few lines of your favourite 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.
  • Published: 19 January 2027
  • ISBN: 9781785046230
  • Imprint: Vermilion
  • Format: Trade Paperback
  • Pages: 320
  • RRP: $45.00
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Praise for Micropractice

This is quite an extraordinary book, a rare combination of scientific insight, simple yet transformational tools and joyful encouragement. It's beautifully written and Eli Susman is a friendly companion on every page, funny, kind, so smart and so wise. It's a gem, and destined to become a classic.

Rick Hanson, New York Times bestselling author of Buddha's Brain, Hardwiring Happiness, and Resilient

Micropractice by Eli Susman is a powerful and timely reimagining of self-care for a busy world. Grounded in research showing that even 20 seconds of self-compassionate touch a day can significantly enhance well-being, it reveals that meaningful change doesn’t require more time – only a wiser approach. In a culture where we’re already overwhelmed, the last thing we need is to criticise ourselves for not doing enough. This book offers a liberating, science-based solution: simple practices woven into everyday moments, helping us cultivate calm, compassion and clarity without added pressure.

???????Kristin Neff, author of Self-Compassion and Fierce Self-Compassion

In this carefully researched and entirely original approach to finding happiness in our daily lives, Eli Susman shows us how in the briefest moments of the day we can find a path to a meaningful life. This fresh, insightful and wonderfully written book will change how you live your life.

Dacher Keltner, author of Awe, Distinguished Professor of Psychology, UC Berkeley

Micropractice is a joyful and practical invitation to weave creativity into the fabric of everyday life – transforming humming, movement and other expressive moments into powerful tools for regulation and resilience. Grounded in psychological science and contemplative wisdom, it beautifully advances the promise of neuroaesthetics by showing how artful, 30-second practices can nurture calm, clarity and connection wherever we are.

???????Susan Magsamen, Executive Director, International Arts, Mind Lab Johns Hopkins University School of Medicine, New York Times bestselling co-author of Your Brain on Art