Study Finds 10 Minutes of Mindfulness Cuts Depression by 19%

mindfulness depression reduction 19%

Recent studies indicate that brief, daily mindfulness practices can markedly improve mental health and foster healthier living habits, with lasting benefits observed over time.

In a groundbreaking study featured in the British Journal of Health Psychology, researchers from the Universities of Bath and Southampton uncovered that a mere 10 minutes of mindfulness practice each day can significantly enhance well-being, reduce symptoms of depression and anxiety, and inspire a greater motivation to embrace healthier lifestyle choices, including better exercise, diet, and sleep routines.

The research, which involved 1,247 adults across 91 nations, demonstrated that short, daily mindfulness sessions, accessible via the free Medito mobile app, yield profound benefits. Participants, many of whom were new to mindfulness, were randomly assigned either a month-long mindfulness regimen or a control activity involving listening to passages from Alice in Wonderland. The mindfulness sessions included a variety of exercises, such as relaxation, intention-setting, body scans, breath-focused attention, and self-reflection.

Key Findings and Participant Experiences

Participants completed surveys assessing their mental health both before and after the 30-day mindfulness program. The results were striking. Compared to the control group, those who engaged in mindfulness reported:

• A 19.2% greater reduction in depression.

• A 6.9% greater enhancement in well-being.

• A 12.6% greater decrease in anxiety.

• A 7.1% more positive attitude towards health.

• A 6.5% greater increase in behavioral intentions to maintain health.

These positive effects largely persisted after 30 days, with follow-up surveys conducted a month later (Day 61) showing sustained improvements in well-being, depression, and attitudes, along with reports of better sleep quality. Participants expressed numerous benefits from mindfulness, noting experiences like heightened awareness, increased self-control, gratitude, patience, and greater enjoyment of the present moment.

One participant shared, “I now have a clear mind, feel in control, and believe I can achieve what I set out to do.” Another noted, “These meditation sessions have deepened my understanding of my mind’s function, provided new insights, and offered a fresh perspective on life. Words that come to mind: helpful, insightful, and motivational.”

Implications for Digital Health Interventions

This trial is among the first to demonstrate that mindfulness can influence lifestyle behaviors, leading to broader health benefits. This highlights the potential of mindfulness practices in promoting healthier living, such as regular exercise—an area the researchers are eager to explore further.

Psychologist Masha Remskar, an authority on behavior change, mindfulness, and exercise at the University of Bath, remarked:

“This study underscores that even brief, daily mindfulness practices can offer substantial benefits, serving as a simple yet powerful tool for enhancing mental health.“

Reflecting on the study’s findings, which connect mindfulness practice to healthier habits, Remskar added:

“It’s thrilling to see that the advantages of mindfulness extend beyond improved mental health, influencing behaviors such as better sleep and stronger intentions to lead a healthy lifestyle. Mindfulness equips individuals with the psychological tools necessary to cultivate healthy habits—tools that we hope to prove effective in improving a range of health behaviors, from regular exercise to smoking cessation.”

Co-author Dr. Ben Ainsworth, who heads the Digital Intervention Group at the University of Southampton, emphasized:

“The research highlights the potential of digital technology—in this case, a free app—to integrate behavioral and psychological techniques into daily life, tailored to individual needs.”

Dr. Max Western, a co-author from the University of Bath, added:

“It’s encouraging to see that a light-touch, cost-effective intervention capable of reaching a global audience can influence healthy lifestyle behaviors. Even more promising is that these benefits were sustained after the mindfulness course ended, suggesting that this practice can help establish lasting habits.”

Reference

“Mindfulness improves psychological health and supports health behavior cognitions: Evidence from a pragmatic RCT of a digital mindfulness-based intervention” by Masha Remskar, Max J. Western, and Ben Ainsworth, 21 August 2024, British Journal of Health Psychology.

The study received funding from the UKRI Economic and Social Research Council and was conducted in collaboration with the Medito Foundation—a non-profit organization dedicated to promoting mindfulness globally. The Foundation, which developed the Medito mindfulness meditation app as a free alternative to subscription-based services, played no role in data collection, analysis, or the publication of the scientific findings. Participants in the study completed Medito’s “30 Day Challenge,” an initiative designed to encourage regular mindfulness practice.