Micro-practices for the long haul

Micro practices are activities that don’t take a lot of time and are nurturing and calming. For me, that includes placing my feet on the floor and taking deep breaths for 3-5 minutes.

I’m going to guess there’s a good chance you’re not at your best right now. The level of uncertainty we feel and problem solving being asked of us is at a level we likely haven’t seen before.

When our brains and nervous systems are overwhelmed, we can experience it in many different ways. Emotionally, we may spend more time worrying; have a hard time remembering things or staying focused; or go through our days with a sense of emotional numbness. Physically, our overwhelm can show up as headaches, muscle tension, stomach problems, or interrupted sleep. 

I appreciate the science behind the book Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski, which was published in 2019. They share that, while we may not always have control over what causes our stress, we can do the work to complete our stress cycle, which allows our bodies to reset. You can watch a short 2-minute introduction to it here, and you can also find these wise sisters describing their work on a number of podcasts (including this episode with Brené Brown). 

One thing I do as often as I think of is what I call “micro practices.” Micro practices are activities that don’t take a lot of time and are nurturing and calming. For me, that includes placing my feet on the floor and taking deep breaths for 3-5 minutes. I set the timer on my watch, place my hands on my heart, and breathe slowly until the timer goes off. I may turn on a favorite song and have a short dance party or sing-along. I can walk outside, watch the trees move in the breeze, and listen to birdsong. Or, I can open the photo gallery on my phone and look at pictures of my favorite humans and animal companions. I try to remember that I can usually spare a few minutes, and any type of emotional or physical reset has an impact. I encourage you to take the time to make a list of 5-10 things like this that may work for you. Having a list will help you get right to the micro practice next time you need one!

Over the long haul, it’s critical that each of us have a support system. I don’t think of that as just people, though having folks who make you feel emotionally safe and at ease are absolutely necessary in life (and quality of relationship is way more important than how many relationships you have). Your support system also includes the practices that sustain you, as well as the values that help you show up in the world as your most authentic self. Your people, practices, and priorities make up your support system.

As basic as it sounds, making sure you’re getting rest and drinking water regularly also goes a long way. Rather than stressing about if you’re doing these things enough, simply focus on doing them when you can. This is also true for finding some kind of regular movement practice. My father-in-law would often say “motion is the lotion,” and these are words I live by. I may not make the time to do intentional exercise as often as I want, but I can make regular time for a 15 minute walk or stretch while the tv is on. Whatever kind of movement that feels good in your body is what works for you; just make sure to move a bit each day. 

Finally, connect to what is bigger than you. Specifically, make sure you’re reminded of how vast, beautiful, and meaningful our world is. This could be a spiritual practice that supports you, connecting to nature in big and small ways, or a meditation practice. It could be taking time to enjoy art that inspires you, like poetry or music. As often as you can, remember that you are a small part of a big universe, and your contributions to that universe are significant. 

One of the best ways we can sustain our capacity to support others is by prioritizing our own care. While many of us know this logically, there are times it can feel impossible or uncomfortable to put ourselves first. Whenever you can, take the time to do things that nurture you.