357 — Short on Time? These 30-Second Habits Are as Effective as Meditating for 30 Minutes With Dr. Eli Susman
Mentally Stronger with Therapist Amy MorinShow Notes
Have you ever downloaded a meditation app you swore you were going to use? Or bought a journal that's still sitting on your nightstand? Or promised yourself that starting Monday, you'd finally do that 20-minute morning routine that was going to change everything — only to abandon it a week later?
Most of us have some version of that story. And we usually decide it means we lack self-discipline, that we're not the kind of person who follows through, that we just can't stick with anything.
But my guest today says time is the real problem. Dr. Eli Susman, a psychologist and former Harvard researcher who coined the term micropractice — well-being practices that take 30 seconds or less.
Some of the things we discuss are:
The three-breath meditation retreat moment that launched Eli's research into micro practices
The 20-second self-compassionate touch exercise that produced results comparable to much more time-intensive interventions
Why consistency matters more than duration wellness habits
The micropractice that lowers mortality risk by 44–54%
How to boost your productivity by 15% in under 30 seconds
How to develop a cue that reminds you to engage in your habit
The four types of micro practices
The Therapist's Take: My top three strategies for building wellness habits that actually stick
Related Episodes
260 — Temptation Bundling: The Science-Backed Trick to Make Habits Stick
232 — 5 Daily Habits To Build Unstoppable Mental Strength
Links & Resources
Micropractice
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