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 daily mindfulness practice can lead to significant mental health benefits, including a 19% reduction in depression, a 12.6% decrease in anxiety, and improved well-being.
The study, which involved 1,247 adults from 91 countries, used the free mobile app Medito to deliver daily mindfulness sessions. Participants, most of whom had no prior mindfulness experience, were randomly assigned to either a month-long mindfulness routine or a control group listening to excerpts from Alice in Wonderland.
Key Findings:
Depression: Reduced by 19.2% more in the mindfulness group compared to the control.
Well-being: Improved by 6.9% more.
Anxiety: Decreased by 12.6% more.
Health Attitudes: Became 7.1% more positive.
Health Behavior Intentions: Increased by 6.5%.
Participants also reported sustained improvements in mental health and better sleep quality one month after the intervention ended. Feedback highlighted benefits such as increased self-control, patience, and joy in the present moment.
The study underscores the potential of brief daily mindfulness practices to promote mental health and healthier lifestyle habits. Co-author Dr. Ben Ainsworth noted the role of digital technology in making such interventions accessible, while Dr. Max Western emphasized the global impact of affordable mindfulness practices.
Reference: “Mindfulness improves psychological health and supports health behaviour cognitions: Evidence from a pragmatic RCT of a digital mindfulness-based intervention” by Masha Remskar, Max J. Western, and Ben Ainsworth, British Journal of Health Psychology, 21 August 2024. DOI: 10.1111/bjhp.12745
The research was funded by the UKRI Economic and Social Research Council and conducted in collaboration with the Medito Foundation, which provided the mindfulness app but did not influence data collection or analysis.
