Upon arriving at the Buddhist retreat, Eli Sussman anticipated immersing himself in deep meditation. The Plum Village Monastery, located east of Bordeaux, France, was established by Thich Nhat Hanh, often called the “father of mindfulness.” Eager to explore, he challenged himself to a lengthy three-hour meditation session.
Afterward, he excitedly shared his achievement with a monk: “I felt like I was awaiting a shiny badge for my accomplishments,” Sussman reflects. The monk simply smiled and asked, “Three hours, you say? Why not try just three breaths? That’s truly all it takes to center yourself in the present.”
This intrigued Sussman, leading him to investigate whether brief mindfulness exercises could genuinely shift one’s mindset and induce significant changes in emotional health during his PhD studies in psychology at UC Berkeley.
The swift conclusion is affirmative. An increasing array of studies worldwide indicate that individuals who dedicate merely 20 seconds daily to a short routine report enduring feelings of peace and joy, lingering long after their session. These micro-practices, also referred to as micro-acts, may aid in enhancing physical health by interrupting cyclical negative thinking and soothing physiological stress responses.
Beyond the brief breathing techniques from Plum Village monks, research-backed interventions also encompass short writing tasks and self-compassion exercises aimed at nurturing gratitude, awe, and a sense of direction in life.
Sussman’s book, micro practice, is set to launch next year, likely becoming a trending term in 2026. Meanwhile, several strategies are already available to instill tranquility during the holiday season.
Even small actions can yield significant outcomes
His findings draw from decades of research focusing on interventions inspired by both Eastern and Western spiritual practices. These include meditative practices like mindfulness meditation, engaging in Qigong—a Chinese discipline blending deep breaths with gentle movements—and yoga, along with introspective exercises such as gratitude journals. Evidence suggests that all these practices bolster mental well-being and mitigate the risks of conditions like depression and anxiety.
However, the precise “dosage” necessary for beneficial effects is less definitive; some studies imply that too much exposure may be counterproductive. A meta-analysis by Willoughby Britton, a professor of psychiatry and human behavior at Brown University, revealed that individuals meditating for only 5 to 10 minutes two to three times a week had better sleep quality than those engaging in meditation for over 30 minutes daily, five days a week. This could be attributed to the brain remaining alert during extended meditation, making subsequent sleep challenging.
A 2021 study directly compared short-term and long-term stress relief outcomes from mindfulness practices, led by Sarah Strohmeyer and colleagues at Canterbury Christ Church University in the UK. Participants attended four sessions over two weeks, with one group meditating for five minutes, another for 20 minutes, and a control group listening to an audiobook.
Concluding the two weeks, both meditation groups reported diminished anxiety and depression symptoms compared to the audiobook group. Notably, the shorter session participants experienced less stress than those who meditated longer.
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Brief interventions may be particularly beneficial during stressful periods.
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This difference in outcomes can be partly attributed to task difficulty. Longer sessions increased the challenge of managing a wandering mind, potentially leading to feelings of inadequacy. Conversely, participants in shorter sessions often reported pleasant surprises from their experiences. One participant mentioned previously believing that mindfulness required considerable time and effort, but the experiments indicated effectiveness even in five minutes. This participant felt more at ease following the session, a tranquility that persisted during the day.
Health psychologists assert that simple practices can be particularly advantageous during stressful periods. Andreas Schwertfeger and colleagues at the University of Graz reiterated this earlier this year.
In their research, participants wore portable monitors measuring heart rate variability (HRV), an indicator of physiological stress levels. Generally, higher HRV suggests relaxation as the heart adapts to bodily demands, whereas lower HRV indicates a readiness to confront threats. Throughout several days, participants received prompts to focus on their breathing for one minute.
Despite the brief duration, the intervention proved profoundly effective, showing noticeable calming effects on both mind and body through self-reported questionnaires and HRV records taken right after mindful moments. This effect was most prominent when participants were under significant stress. “I felt less overwhelmed and more secure,” remarked Schwertfeger, describing this as a “just-in-time adaptive intervention.”
Pathways to self-compassion
Though Sussman could have adhered strictly to mindfulness in developing his micro-practices, a question from his doctoral advisor shifted his focus: What does the world need most at this moment? He gravitated towards self-compassion, a crucial element in Buddhist philosophy that has gained prominence in psychology recently. It comprises three key components: treating oneself kindly rather than harshly, recognizing that suffering is a universal experience connecting us, and observing our negative emotions without judgment.
Studies have demonstrated that cultivating self-compassion can be achieved through focused meditation on these principles. Yet, akin to many mindfulness practices, these programs often necessitate significant dedication.
Inspired by his time at Plum Village Abbey, Sussman pondered whether a few conscious breaths could change our perspective. He and his colleagues enlisted 135 participants, showing them a 20-second video urging reflection on a recent upsetting event, like a mistake or disappointment. The video suggested, “With a nurturing touch, place one hand on your abdomen and the other on your heart, enveloping yourself in kindness and warmth,” followed by, “Consider: ‘How can I be a friend to myself in this situation?’
Just a few minutes of mindfulness can create a big impact Randy Farris/Getty Images
Half of the participants were instructed to engage with this exercise daily for a month, while the control group practiced finger-tapping for 20 seconds each day. As is typical in month-long interventions, some participants discontinued without recognizing benefits. However, for those who consistently practiced, micro-practices resulted in significantly lower stress levels compared to those engaged in finger-tapping.
It is not surprising that micro-practices required ongoing practice, according to Sussman. He references a recent analysis of data from the popular app Headspace, which indicated that frequency of practice holds greater importance than duration in reducing stress. “Consistency outweighs length for effectiveness,” he states.
Drawing a parallel to nurturing plants, Sussman remarks, “It’s more effective to provide small amounts of water daily than to saturate the soil once a month.” This highlights the importance of engaging in enjoyable activities. “Your strongest practices are those you can consistently implement,” he asserts.
The Big Joy Project
If mindfulness or self-compassion isn’t appealing, many alternatives exist. The Greater Good Science Center at UC Berkeley offers numerous online resources detailing quick interventions aimed at enhancing well-being, many taking only a few minutes to enact.
A few years back, Emiliana Simon Thomas and her colleagues initiated the Big Joy Project, compiling easily accessible practices requiring minimal time commitment, termed “micro-acts.” These include brief reflection exercises on distressing incidents and identifying three positive outcomes, listing what evokes gratitude, and watching uplifting nature videos, along with moments of reflecting on personal values.
“We’ve termed them ‘micro-acts’ to ensure people can incorporate them into their busy lives without feeling overwhelmed,” comments Simon-Thomas. The initiative encouraged individuals to try one micro-act daily for a week, gathering well-being metrics via surveys at the beginning and conclusion of the week.
Promotion for the project included film screenings and outreach around Mission: Joy, showcasing the bond between the 14th Dalai Lama and Archbishop Desmond Tutu. Between 2022 and 2024, 17,598 participants contributed substantial data for analysis by Simon-Thomas and her team. Consequently, results published this year illustrated the efficacy of these micro-acts, with participants reporting lower stress levels and improved overall well-being compared to their initial assessments. They expressed greater agreement with sentiments like “I believe my life has purpose” and “I feel fulfilled overall.”
While micro-acts may initially appear as luxuries for those with comfortable lives, their greatest impact was realized among individuals from traditionally disadvantaged backgrounds, including those experiencing financial struggles.
Nonetheless, researchers remain cautious about portraying these interventions as cures. “Brushing your teeth won’t fix everything,” Sussman suggests. “Moreover, micro-practices are not substitutes for therapy or medication.”
Nor do they replace extended meditation practices, he explains. Lengthy meditation sessions, lasting 20 to 40 minutes, might yield long-term neurological changes linked to enhanced emotional regulation. Occasionally, as experienced during a Buddhist retreat, engaging in a three-hour session can offer profound spiritual insights.
The intention behind these micro-practices is merely to introduce brief moments of tranquility and joy in our lives when out-of-control thoughts threaten our health and well-being.
David Robson is the author of The Law of Connection: 13 Social Strategies That Will Change Your Life, now available in paperback.
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Source: www.newscientist.com
