You Were Already Washing Your Hands
New Way to Think About Self-Care, Backed by Science and Built for the Life You’re Actually Living
Hello, and a warm welcome to The Micro Memo! Think of this as your weekly pocket companion—here to spark calm, connection, and purpose in the midst of our fast-paced world. Nothing lengthy, nothing complicated—just bite-sized tools you can slip into your day.
Here, we blend timeless wisdom and cutting-edge science to lighten your load.
Our motto? Wellness doesn’t have to ask for more of your time—it can be about noticing more in the moments you already have.
Why This, Why Now?
A few years ago, I found myself at Thich Nhat Hanh’s monastery in France, trying a little too hard to impress a monk. “I just meditated for three hours,” I said proudly.
His response? A warm smile:
“Three hours? How about three breaths?”
That one line rewired my brain.
It captured what I had been missing—not just in my personal practice, but in the entire self-care world:
Powerful shifts don’t require hours.
They can happen in moments.
And often, they're already happening—we just need to notice them.
That seed grew into a question I’ve spent the last decade exploring through research, retreats, and real life:
What if the time it takes to breathe three slow breaths could actually make a difference in your day—or even your life?
Micropractice is my answer. A radical approach I developed during my PhD at UC Berkeley, designed for a world that’s too busy, too loud, and too tired for another 45-minute wellness routine.
And now, after my research, after the media buzz it got (CNN, BBC, CBS, LA Times, Forbes, etc.), after hearing from thousands of people who just needed something that works—I’m bringing it here, to you.
This Isn’t That Kind of Wellness Advice
I’m Eli—and I’m here to rewrite how we think about wellness.
Not with hacks.
Not with hustle.
But with something quieter. Lighter.
Something that fits into your life as it already is.
Welcome to The Micro Memo—your weekly dose of science-backed calm, connection, and purpose.
Bite-sized tools. Big impact. No extra time required.
What Kind of Community Are We Building?
This isn’t just a newsletter—it’s a gathering place.
I want The Micro Memo to be:
Welcoming – A refuge from judgment or perfectionism. No one’s demanding you chant on a mountaintop.
Science-Backed – Each tip is grounded in rigorous research, but served in a down-to-earth way.
Conversation-Driven – I’d love for you to share your experiences. Think of it as an ongoing dialogue—your little wins, honest moments, and reflections are always welcome and help shape where we go next.
What to Expect
Here’s how we’ll roll each week (for free!):
A Short Story, Insight, or Microractice: A quick, engaging read (because your time is precious).
Real-Life Applications: Easy ways to weave the insights into a schedule—whether you’re packing school lunches or racing to a meeting.
Updates & Extras: Fresh findings in mindfulness, micro-stories from readers, and small sparks to keep you inspired.
Micropractice #1: Compassion at the Sink
The next time you wash your hands, try this:
Slow down. Let the water fall over your skin for one extra breath.
As it flows, imagine the water is offering you something— not just cleansing, but care. A quiet kind of kindness. Let the warmth ease what’s been tight—tension, fatigue, self-judgment.
Then gently, almost like a whisper, say with intention—silently or aloud:
“May I meet myself with kindness.”
Let your hands receive it the way parched earth welcomes the rain.
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It takes just seconds. You were already going to wash your hands—this simply makes the moment more meaningful.
Research shows that even tiny shifts like this—done consistently—can ease anxiety, support emotional well-being, and help us become more adaptive in how we respond to stress, setbacks, and self-talk. Over time, they gently reshape how we relate to our thoughts, our feelings, and ourselves.
Ignore (Some of) This Advice—Play!
Consider The Micro Memo your experiment lab.
Take the insights that resonate. Tweak them. Make them yours.
If something doesn’t land for you, skip it and come back next week.
The goal isn’t perfection—it’s showing up. And your version is enough.
Warmly,
Eli
Founder, The Micro Memo
Micropractice.com
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Let’s make well-being a way of being.
Your Weekly Microdose of Science-Backed Calm, Connection, and Purpose
Very well written, nothing complicated, just straightforward. Thanks for sharing this piece to the world
This is so good!! I’ve always wanted to meditate but I’m entirely too AuDHD to get my brain to stop wandering. Although I’ve learned recently that you don’t have to stop your brain from wandering to meditate 🤯
But 3 breaths— yes— it makes such a difference. I’m rewiring my nervous system after a lifetime of trauma and an incredibly abusive marriage. You’ve reframed how I think about meditation. Thank you!