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20‑Second Mindful Reset Boosts Well‑Being, Experts Say

Psychologist Eli Susman, after a month at Plum Village, discovered that a 20‑second self‑compassion micropractice can lower stress and improve emotional well‑being. The exercise involves placing one hand over the heart, the other on the abdomen, closing the eyes, reflecting on a troubling thought, asking how to be a friend to oneself, then opening the eyes. Susman’s research, published by Harvard and UC Berkeley teams, showed that daily practice increased self‑compassion and reduced depression and anxiety compared with those who did not practice regularly. A study led by Aljoscha Dreisoerner found that the brief gesture dampened physiological stress responses before a stressful situation. Kristin Neff, founder of the Self‑Compassion Institute, emphasized that touch signals care, making it easier for the mind to reassure itself. Experts warn that the micropractice is not a substitute for professional mental‑health care, but it can be woven into everyday life like brushing teeth. The findings suggest that short, consistent mindfulness exercises can produce cumulative benefits over days, weeks, and months.

· Upworthy

The essential points

  1. 01Daily 20‑second self‑compassion practice boosts self‑compassion and lowers depression and anxiety, per Susman’s Harvard‑UC Berkeley study
  2. 02The microexercise reduces physiological stress responses before a stressful event, according to research by Aljoscha Dreisoerner
  3. 03The practice involves simple hand placement over heart and abdomen, eye closure, self‑reflection, and a brief “friend to self” question
  4. 04Experts caution that while beneficial, the micropractice cannot replace professional mental‑health treatment
The full brief

Psychologist Eli Susman, after a month at Plum Village, discovered that a 20‑second self‑compassion micropractice can lower stress and improve emotional well‑being. The exercise involves placing one hand over the heart, the other on the abdomen, closing the eyes, reflecting on a troubling thought, asking how to be a friend to oneself, then opening the eyes. Susman’s research, published by Harvard and UC Berkeley teams, showed that daily practice increased self‑compassion and reduced depression and anxiety compared with those who did not practice regularly.

A study led by Aljoscha Dreisoerner found that the brief gesture dampened physiological stress responses before a stressful situation. Kristin Neff, founder of the Self‑Compassion Institute, emphasized that touch signals care, making it easier for the mind to reassure itself. Experts warn that the micropractice is not a substitute for professional mental‑health care, but it can be woven into everyday life like brushing teeth.

The findings suggest that short, consistent mindfulness exercises can produce cumulative benefits over days, weeks, and months.