Micropractice

Picture this:

You’re standing in line for your morning coffee, demands of the day already pressing against your mind.

Before your name is called, you’ve already completed a practice that:

• Melts away stress
• Sharpens focus
• Lifts your mood

Why most well-being practices don’t fit real life

We live in an era of unrelenting stress. Work, family, and the constant ping of notifications pull you in every direction, leaving very little room to breathe.

And most approaches to meditation and well-being still assume something you may not have: large blocks of uninterrupted time.

Retreats. Long sits. Carefully protected routines.

For many people, that’s an impossible luxury.

Which raises a simple, honest question:
How are you supposed to care for yourself when life won’t slow down?

Even when you do practice, the calm doesn’t last

Maybe you do meditate. Or run. Or do yoga. Or have a practice you care about.

For a moment, it helps.

Then the day resumes.

The calm gets boxed up. Compartmentalized. Left behind on the cushion, the mat, or the trail.

You’re right back where you started—not because the practice didn’t work, but because it didn’t travel with you.

The missing piece most books don’t address

There’s a deeper challenge few meditation or wellness books fully tackle:

How do you turn moments of care into habits that actually live inside your day?

Most resources teach techniques. Very few show you how to sustain them—especially when life is busy, unpredictable, and already full.

What Micropractice does differently

Micropractice bridges this gap.

Drawing on my own research and the latest advances in behavioral science, this book shows you how to transform tiny but powerful well-being practices into habits that stick.

It doesn’t ask you for more time. It doesn’t ask you to step out of your life.

Instead, it shows you how to unlock the power already hiding in the moments you have.

If this sounds like you…

• If you care about well-being—but feel stretched thin.
• If you’ve practiced mindfulness—but want continuity, not compartmentalization.
• If you want something grounded in science that actually sticks in daily life.

Micropractice was written for you.
Not to add another thing to manage—but to help care become part of how your days already move.

What is micropractice?

Micropractice is a science-backed approach to calm, clarity, and joy—designed to work in 30 seconds or less.

Not as a shortcut. As a different unit of change.

Instead of asking you to do more, Micropractice works with the moments you already have: waiting in line, between meetings, before you respond to an email, right as stress starts to spike.

Tiny practices. Real effects. Repeated just enough to matter.

What actually works in seconds?

The book distills time-honored contemplative wisdom and modern behavioral science into 14 practices, organized around four elements that regulate the nervous system in complementary ways:

Why this isn’t just inspiration

Short practices are easy to try. They’re harder to keep.

That’s why Micropractice doesn’t stop at what to do. It shows you how tiny actions become habits that stick—drawing on habit-formation research, including my own studies, to help these practices show up when you actually need them.

What this book offers, realistically

I don’t promise a stress-free life. I don’t claim 30 seconds fixes everything.

What Micropractice offers is something quieter and more durable:

• More moments of steadiness inside busy days
• Faster recovery when stress hits
• A way to care for yourself that doesn’t fall apart when life gets full
• A relationship to well-being that feels doable, humane, and kind