While millions of Americans dedicate time each week to nutritious eating and outdoor exercise, far fewer incorporate mental health rituals into their daily routines. A psychologist and researcher now argues that meaningful psychological benefits do not require hours of meditation, but can instead be unlocked in as little as 20 to 30 seconds.
Physical habits dominate personal wellness efforts across the country, according to a September 2026 YouGov survey of 1,003 U.S. adults reported by CNBC. Among 807 respondents questioned about their regular weekly habits, 71 percent reported eating fresh produce and 60 percent participated in outdoor workouts like walking, running or cycling. In contrast, only 20 percent said they engaged in meditation or mindfulness practices.
Psychologist Eli Susman, author of the book “Micropractice: A Science-Backed Approach for Calm, Clarity, and Joy in 30 Seconds or Less,” suggested that packed schedules often deter people from meditating. Routine disruptions, delayed meetings, preparing meals and constant phone alerts easily crowd out good intentions, CNBC reported.
Shifting away from lengthy meditation
Popular mindfulness traditions often demand extensive commitments. Transcendental Meditation practitioners typically sit for 40 minutes each day, while Vipassana disciplines can involve two hours daily, Upworthy reported. Some Tibetan Buddhist retreats span several years.
Susman initially pursued an intensive approach himself during a monthlong stay at Plum Village, a center founded by Buddhist monk Thich Nhat Hanh. After discovering that group sessions there lasted only 30 minutes, Susman isolated himself in his quarters to meditate for three hours, he recalled on the “Time Billionaires” podcast.
When he boasted about his three-hour session to a monk, the monk offered a perspective that altered Susman’s career, Upworthy reported. The monk asked, “How about three breaths? That’s all you need to tune into the present moment.”
The science behind brief resets
The encounter prompted Susman to examine the biological and mental impacts of micro-interventions through research conducted at Harvard University and the University of California, Berkeley. His team discovered that a simple 20-second self-compassion touch exercise significantly lowered psychological strain.
“The main finding was that before a stressful situation, doing 20 seconds of this gesture can lower the physiological stress response,” Aljoscha Dreisoerner, a lecturer at the University of Graz Institute of Psychology in Austria, told The Washington Post.
Kristin Neff, founder and president of the Self-Compassion Institute, explained to The Washington Post that physical contact serves as a direct message of comfort to the brain. “Touch is an expression of care,” Neff said. “You start with the body, and it’s easier for the mind to say: ‘I’m here for you. I care about you.’”
In Susman’s research, individuals who practiced the self-compassion action on a daily basis reported reduced symptoms of anxiety and depression, alongside increased self-compassion, compared to those who practiced irregularly.
Integrating habits into ordinary routines
Because micropractices require almost no time, Susman noted they can be executed during mundane pauses throughout the day, such as waiting in line at a grocery store, watching a microwave timer count down, standing on a walking commute or idling at a red traffic light.
Susman stressed that short mindfulness exercises should not be viewed as a substitute for professional mental healthcare. He compared the exercises to routine personal hygiene, noting that while brushing and flossing are vital for oral maintenance, they cannot replace visits to a dentist when serious problems arise.
