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In a groundbreaking study published in the British Journal of Health Psychology, researchers from the Universities of Bath and Southampton have uncovered the profound impact of just 10 minutes of daily mindfulness practice on mental health. The study, which involved 1,247 adults from 91 countries, demonstrated that brief, daily mindfulness sessions delivered through a free mobile app, Medito, significantly improved well-being, reduced depression and anxiety, and motivated participants to adopt healthier lifestyle habits, including better exercise, eating, and sleeping routines.
The Power of Mindfulness
Participants in the study were randomly assigned to either a mindfulness routine or a control group, where they listened to excerpts from Alice in Wonderland over a month-long period. The mindfulness group engaged in daily sessions that included relaxation exercises, intention-setting, body scans, breath-focused attention, and self-reflection.
Before and after the 30-day mindfulness training, participants completed surveys assessing their mental health. The results were remarkable:
- Depression levels dropped by 19.2% more in the mindfulness group compared to the control group.
- Well-being improved by 6.9% more in the mindfulness group.
- Anxiety levels decreased by 12.6% more in the mindfulness group.
- Positive attitudes toward health increased by 7.1% over the control group.
- Behavioral intentions to improve health rose by 6.5% beyond the control group.
These positive effects were largely maintained even after 30 days, with follow-up surveys revealing sustained improvements in well-being, depression, attitudes, and sleep quality.
Participant Reflections
Participants shared their experiences and the benefits they gained from mindfulness practice. One noted increased “awareness, self-control, gratitude,” while another emphasized a “clear mind” and a sense of control over their life. Many reported a better understanding of their mind’s functions, describing the practice as “helpful, insightful, and motivational.”
The Link Between Mindfulness and Healthier Habits
The study is particularly significant as it is among the first to demonstrate that mindfulness can promote healthier living by encouraging positive lifestyle changes. Dr. Masha Remskar, a psychologist specializing in behavior change, mindfulness, and exercise at the University of Bath, led the research. She emphasized the simplicity and power of mindfulness, stating, “This study highlights that even short, daily practices of mindfulness can offer benefits, making it a simple yet powerful tool for enhancing mental health.”
Dr. Remskar also highlighted the broader implications of the findings, noting, “It’s exciting to see the benefits of mindfulness extending beyond depression, well-being, and anxiety and into other health behaviors such as sleeping better and building stronger intentions to live a healthy lifestyle.”
The Role of Digital Technology
Co-author Dr. Ben Ainsworth, who leads the Digital Intervention Group at the University of Southampton, underscored the role of digital technology in integrating mindfulness into daily life. “The research underscores how digital technology—in this case, a freely available app—can help people integrate behavioral and psychological techniques into their lives in a way that suits them,” he said.
Dr. Max Western, another co-author from the University of Bath, expressed optimism about the potential reach and impact of such digital interventions. “It is exciting to see that such a light-touch, affordable intervention that has the potential to reach a large global audience can have an impact on healthy lifestyle behaviors. It is even more encouraging that these benefits were sustained after the mindfulness course ended, suggesting this practice can help build sustainable habits,” he added.
This study offers compelling evidence for the power of mindfulness in improving mental health and promoting healthier living, with the potential to transform lives through just 10 minutes of daily practice.
Reference:
Masha Remskar et al, “Mindfulness improves psychological health and supports health behaviour cognitions: Evidence from a pragmatic RCT of a digital mindfulness‐based intervention,” British Journal of Health Psychology (2024). DOI: 10.1111/bjhp.12745
