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The Power of 30 Seconds: Micropractices for Stress, Resilience, and Change with Eli Susman

What if improving emotional well-being and managing everyday stress didn’t require hours of meditation or major changes to our routines, but just a few intentional seconds each day?

In this episode of the Change Management Review™ Podcast, Theresa Moulton speaks with Eli Susman, PhD, psychologist, researcher, and author of MICROPRACTICE, about how small, consistent well-being practices can help individuals navigate stress, uncertainty, and the demands of everyday life.

Drawing on his research at Harvard and UC Berkeley, Eli introduces the concept of micropractices—brief activities lasting 30 seconds or less—and explores how simple techniques such as self-compassionate touch, mindful breathing, and everyday awareness can support emotional well-being.

The conversation examines why consistency may matter more than duration, how these practices can become part of existing daily routines, and what research reveals about their potential benefits for stress management.

Theresa and Eli also discuss the relevance of personal well-being for change professionals who support others through organizational transformation, workplace uncertainty, and the growing pressures associated with AI-driven change.

In This Episode, You’ll Explore

• What micropractices are and how brief, intentional activities can support emotional well-being.
• The research behind self-compassionate touch and its potential benefits for stress reduction.
• Why consistency may be more important than duration when developing sustainable well-being habits.
• Practical ways to incorporate mindfulness, breathing, and self-compassion into everyday routines.
• How change professionals can support their own resilience while helping others navigate uncertainty and organizational transformation.

Guest Bio

Eli Susman, PhD, is a psychologist, writer, researcher, and author of MICROPRACTICE, a book exploring how brief, science-informed practices can support emotional well-being and stress management.

A former Harvard researcher with academic training at Middlebury College and UC Berkeley, Eli has studied the effects of short, accessible well-being practices, including self-compassionate touch. His research examines how small, consistent actions can contribute to improvements in stress management, self-compassion, and emotional well-being.

His work has been featured in international media outlets, including The New York Times, CNN, BBC, and Psychology Today. Through his research and writing, Eli aims to make evidence-informed well-being practices more accessible and easier to integrate into everyday life.