Just 10 minutes of mindfulness a day improves well-being and fights depression, research shows

In a new study published in the British Journal of Health PsychologyResearchers from the Universities of Bath and Southampton have revealed how just 10 minutes of daily mindfulness practice can improve wellbeing, ease depression and anxiety, and help people feel more motivated to improve their lifestyle, including healthier exercise, eating and sleeping habits.

The study, which included 1,247 adults from 91 countries, found that short, daily mindfulness sessions, delivered through the free mobile app Medito, can have enormous benefits.

Participants, most of whom had no prior mindfulness experience, were randomly assigned to a month-long mindfulness routine or a control group: listening to excerpts from Alice in Wonderland. Daily mindfulness sessions included relaxation exercises, intention setting, body scans, breathing focus, and self-reflection.

Participants completed surveys about their mental health before beginning the 30-day mindfulness training and after completing it. The results were striking. After the mindfulness training, participants who used the mindfulness app reported:

• Reduced depression by 19.2% more than the control group.
• Improved well-being by 6.9% more.
• Reduced anxiety by 12.6%.
• The attitude towards health was 7.1% more positive than in the control group.
• The behavioral intention to take care of health increased uncontrollably by 6.5%.

The positive effects of mindfulness were largely maintained after 30 days. In survey follow-ups one month later (day 61), the mindfulness group showed continued improvements in their well-being, depression, attitudes, and even reported better sleep quality.

In their feedback, participants highlighted the numerous benefits of mindfulness practice:

“Awareness, self-control, gratitude. I am more patient and enjoy the present moment more.”

“Clear mind. The feeling that everything is under control and that I can do what I set my mind to.”

“By completing these meditation sessions, I have gained a better understanding of the function of my mind. They have helped me gain a better understanding of many things and have shown me a different lens through which to view the world. Words that come to mind: helpful, insightful, and motivating.”

Excitingly, this study was one of the first to show that the wellbeing and mental health benefits of mindfulness can come from the lifestyle behaviour changes it encourages. This highlights the potential of mindfulness practice to promote healthier living, such as regular exercise, which the team is keen to investigate next.

The research was conducted by psychologist Masha Remskar, an expert in behaviour change, mindfulness and exercise at the University of Bath. She said: “This research highlights that even short, daily mindfulness practices can provide benefits, making it a simple yet powerful tool to improve mental health.”

Of the findings linking mindfulness practice to healthier habits, Remskar said, “It’s exciting to see that the benefits of mindfulness extend beyond depression, well-being and anxiety, and also extend to other health behaviors, such as better sleep and developing stronger intentions to live a healthy lifestyle.

“Mindfulness develops the psychological skills you need to develop healthy habits. We hope to show in future work that once you have those skills, you can use them to improve a variety of health habits, from exercising regularly to quitting smoking.”

Co-author Dr Ben Ainsworth, who leads the Digital Intervention Group at the University of Southampton, added: “The research highlights how digital technology – in this case a freely available app – can help people integrate behavioural and psychological techniques into their lives in a way that suits them.”

Co-author Dr Max Western from the University of Bath said: “It is exciting to see that such a light, affordable intervention that has the potential to reach a large global audience can have an impact on healthy lifestyle behaviours. It is even more encouraging that these benefits persisted after the mindfulness course had ended, suggesting that this practice can help to build sustainable habits.”