Microhabits for wellbeing: the case for very short, regular practices and how to keep them

Recent reporting in New Scientist summarizes research compiled by US psychologist Eli Susman showing that very brief wellbeing practices—often 30 seconds or less—can produce the same mental-health benefits as much longer sessions, provided they are performed frequently. The core finding repeated across studies is that consistency, not duration, drives change.

What these micropractices look like

A meta-analysis of slow-breathing interventions found reduced stress, anxiety, and depression across studies, and the size of benefits did not depend on session length. Susman's review of trials reached a similar pattern: brief interventions reliably delivered benefits, so long as they were repeated.

• Practice a self-compassion touch while waiting for your coffee to pour.
• Do a seated cat–cow stretch whenever you reach for your phone.
• Slow breathing as soon as you put on pyjamas.

These anchors turn a standalone intention into an automatic sequence linked to an existing routine.

Make the habit rewarding and accountable

Beyond anchoring, Susman draws on behavioural-change literature to recommend practical steps that improve adherence:

• Articulate why you want the change and mentally savour the benefits right after the micropractice to increase perceived reward.

A forthcoming study mentioned in the coverage found that teaching these habit-building tips in a 15-minute video substantially boosted the chances people would practise the microhabits. That suggests short, focused instruction on anchoring and tracking can increase real-world uptake.

• 20-second self-compassion: place a hand on chest or belly, offer warmth to yourself.
• 30-second slow-breathing: slow inhalation and exhalation with awareness.
• 60–90-second desk stretch every 45–60 minutes: seated cat–cow or shoulder rolls.

If you try them, pick a clear cue, note the reason you care, mark progress in a simple checklist, and allow occasional skip days to keep momentum.

Short, regular wellbeing practices can move the needle on stress, focus, and pain. The most reliable path is not longer sessions but predictable repetition anchored to specific cues, strengthened by simple reward and tracking strategies.