Micropractice

The nervous system doesn’t speak in productivity metrics.
It speaks in breath.
Muscle tension.
Sweat.
Fatigue.
Hunger.
Tears.
Stillness.
Listen before it has to shout.

Sometimes, the easiest way out of your head
is through your body.

The mind doesn’t wander
because you’re bad at focusing.
It wanders because that’s what minds do.
The practice isn’t stopping it.
It’s catching it.
And in that moment—
you’re already doing it right.

Book — Micropractice Micropractice A Science-Backed Approach for Calm, Clarity, and Joy in 30 Seconds or Less Small moments that quietly add up. Practices you’ll actually use—and turn into habits. Feel better—without clearing your calendar. SHOPPING REGION Available wherever books are sold. Choose your preferred f...

Trying harder
is overrated.
Trying again
is underrated.

You’re standing in the kitchen.
The microwave says 0:58.
What do you usually do?
Scroll?
Pace?
Read the oatmeal box like it's breaking news?
There’s another option many of us overlook.
And it turns out it changes how the moment feels.
I wrote about:
• why tiny pauses matter more than we think
• how noticing—even briefly—loosens mental loops
• and a 30-second micropractice you can try anywhere
If you’re curious how simply noticing can change things—without fixing, forcing, or optimizing—this might surprise you.
Sometimes the most powerful move isn’t doing more—
it’s not filling the moment at all.
Full piece in the comments.

You cannot hate yourself
into a regulated state.

AARP just featured my book, Micropractice (coming this September)—and the science behind a radical idea: 20 seconds can be enough.
The piece highlights my research on 20-second self-compassionate touch—and the growing evidence that brief practices can be easier to sustain and sometimes even more effective than longer ones.
Deeply grateful to Gina Rich for her thoughtful writing and to sandersonspeaking for her insightful comments.
Preorder Micropractice: micropractice.com/book

Even the smallest repeated action
is a vote your future self can count.

A 30-second pause
won’t fix your life.
But it can change
the next 30 seconds.
And that’s how lives begin to change.