Don’t have time for a long meditation session? Don’t worry—you don’t need to. New research shows that just a few minutes of mindfulness every day, known as a "micropractice," can have a real positive impact on your mental health, without taking up much of your time.
During a mindfulness retreat, Eli Susman, a PhD student in psychology at the University of California, Berkeley, was struck by the simplicity of the schedule at Plum Village, a monastery run by Zen Master Thich Nhat Hanh. Unlike other centers that require long meditation sessions, Plum Village focuses on mindful living throughout the day.
At one point, Susman felt the urge to meditate more formally and sat under a tree, only to realize that three hours had passed before he got up. Later, while talking with a monk, Susman shared his experience. The monk smiled and suggested, "How about three breaths?
This conversation sparked an idea for Susman’s research: Could shorter mindfulness practices—just a few minutes a day—really make a difference? He decided to explore “micropractices,” which are brief, focused sessions that provide the benefits of mindfulness without demanding too much time or effort.
Quick Mindfulness is Just as Effective
Research supports the idea that short mindfulness sessions can be as effective as longer ones. One study found that doing four 5-minute mindfulness practices was just as helpful for reducing anxiety, depression, and stress as doing four 20-minute sessions. Another study showed that practicing mindfulness during everyday activities—like exercising, working, or doing chores—helped people manage stress more effectively.
A Simple Practice for Self-Compassion
Susman also explored a micropractice that focuses on self-compassion. He looked at how a brief daily practice of self-compassionate touch could improve mental health. This could involve placing one hand on your heart and the other on your belly, while thinking kind thoughts toward yourself. Previous research shows that this type of touch can lower stress hormone levels and may even provide a similar feeling of comfort as a hug from another person.
In his study, Susman asked 135 students to practice this self-compassionate touch for just 20 seconds each day. They were told to use their hands to support themselves in feeling compassion, though they could experiment with other forms of touch as well.
The results were surprising: While the students who followed the practice didn’t show significant differences compared to a control group in things like stress and self-compassion, those who practiced daily did see improvements in these areas. The benefits were notable enough to rival those from longer, more intensive mindfulness programs.
Why Small, Regular Practices Matter
This idea of micropractices aligns with the concept of "marginal gains"—the idea that small, consistent improvements add up over time. One large review of over 200 studies on mindfulness-based programs found no evidence that longer mindfulness sessions are more effective than shorter ones. What really matters is doing it regularly, even if it’s just for a few minutes a day.
Natalie Karneef, a certified meditation teacher, agrees. "Taking just a few minutes to pause and step away from the busy rush of life can have a big impact," she says. "A daily 5-minute practice is much more beneficial than meditating for half an hour once a week."
Karneef also emphasizes the importance of compassion in mindfulness practices. In our often harsh and demanding world, she believes mindfulness shouldn’t just be about focusing or calming the mind—it should also be about fostering compassion, both for yourself and others.
Mindfulness Isn’t a Fix-All
That said, mindfulness—no matter how brief—is not a cure-all for mental health issues. "Just as brushing your teeth isn't a substitute for a dentist visit, micropractices can't replace professional mental health care," says Susman. Both he and Karneef acknowledge that mindfulness can be challenging in today’s fast-paced world. It’s unrealistic to think that brief moments of meditation can fully counterbalance the constant flow of information and tasks we face daily.
This is why consistency is key: daily micropractices, even if brief, are more beneficial than occasional long sessions. "Every form of mindfulness practice is valuable, whether it’s long or short," Karneef says. "What matters is that we make it a regular part of our routine."
Conclusion: A Little Can Go a Long Way
So, if you’re short on time, don’t worry about fitting in a lengthy meditation session. Just a few minutes of mindfulness every day can lead to significant benefits over time. Whether it's through self-compassionate touch or simply taking a moment to pause, small and regular practices can help reduce stress, improve mental health, and support overall well-being.