New research has uncovered how brief daily mindfulness practices can enhance wellbeing, alleviate depression and anxiety, and encourage healthier lifestyle choices.
A recent study published in the British Journal of Health Psychology by researchers from the Universities of Bath and Southampton reveals that just 10 minutes of mindfulness exercise every day can significantly boost wellbeing, reduce symptoms of depression and anxiety, and motivate individuals to adopt healthier lifestyle behaviors, including better exercise, nutrition, and sleep habits.
The study involved 1,247 adults from 91 countries and illustrated the substantial effects of short daily mindfulness sessions offered through the free mobile application, Medito.
Participants, most of whom had never practiced mindfulness before, were randomly assigned to either a month-long mindfulness program or a control group that listened to passages from Alice in Wonderland. The daily mindfulness practices encompassed relaxation techniques, setting intentions, body scans, breath awareness exercises, and self-reflection.
Before and after the 30-day mindfulness program, participants completed surveys regarding their mental health. The findings were significant. After completing the mindfulness training, those who used the app reported:
- Depression Reduction by 19.2% more than the control group.
- Enhanced Wellbeing by 6.9% more.
- Anxiety Decrease by 12.6% more.
- More Positive Health Attitudes by 7.1% compared to control.
- Increased Behavioral Intentions for Health by 6.5% beyond control.
The positive impacts of mindfulness largely persisted even after 30 days. Follow-up surveys one month later (Day 61) indicated that the mindfulness group maintained improvements in their wellbeing, depression levels, attitudes, as well as better sleep quality.
Participants shared various advantages from their mindfulness practice:
“I feel more aware, self-controlled, grateful, patient, and I enjoy the present more.”
“My mind is clearer. I feel in control and more capable of achieving my goals.”
“Completing these meditative sessions has deepened my understanding of my mind’s functions. They’ve offered valuable insights and a fresh perspective on life — I find them helpful, illuminating, and motivating.”
Notably, this trial is among the first to demonstrate that the mental health and wellbeing improvements linked to mindfulness stem from the lifestyle changes it encourages, emphasizing mindfulness’s potential to promote healthier living, such as routine exercise, which the team intends to explore further.
The investigation was conducted by psychologist Masha Remskar, a specialist in behavior change, mindfulness, and exercise, based at the University of Bath. She noted:
“This research shows that even short, daily mindfulness sessions can yield significant benefits, making it a straightforward yet powerful resource for improving mental health.”
Regarding the findings that connect mindfulness to healthier habits, Remskar expressed:
“It’s encouraging to witness mindfulness’s advantages reaching beyond depression, wellbeing, and anxiety, extending into healthier behaviors like improved sleep and stronger intentions to maintain a healthy lifestyle. Mindfulness fosters the mental skills necessary to develop healthy habits — we hope to demonstrate in future research that once these skills are acquired, they can be leveraged to enhance various health behaviors, from regular exercise to quitting smoking.”
Co-author Dr. Ben Ainsworth, who directs the Digital Intervention Group at the University of Southampton, added:
“This research highlights how digital solutions — in this instance, a free app — can assist individuals in integrating both behavioral and psychological strategies into their daily lives in a personalized manner.”
Co-author Dr. Max Western from the University of Bath remarked:
“It’s thrilling to realize that such a simple, budget-friendly intervention could potentially reach a vast audience worldwide and influence healthy lifestyle choices. It’s especially promising that these benefits persisted after the mindfulness program concluded, suggesting that this practice can foster sustainable habits.”
The study was funded by the UKRI Economic and Social Research Council and was conducted in collaboration with the Medito Foundation, a nonprofit aimed at promoting mindfulness. Medito has created a free mindfulness meditation app as an alternative to subscription-based services. Study participants engaged with Medito’s “30 Day Challenge,” but the Foundation had no role in collecting data, conducting analyses, or the scientific publication process.
