Just Ten Minutes of Mindfulness a Day Significantly Enhances Well-Being, Study Shows

A recent study published in the British Journal of Health Psychology provides compelling evidence that just 10 minutes of daily mindfulness practice can significantly enhance well-being, reduce depression and anxiety, and motivate healthier lifestyle choices.

The study, conducted by researchers from the Universities of Bath and Southampton, demonstrated the profound impact of brief daily mindfulness sessions delivered via the free mobile app Medito. The study involved 1,247 adults from 91 countries, most of whom were new to mindfulness. Each participant was randomly assigned either to a mindfulness routine lasting a month or to a control group that listened to excerpts from Alice in Wonderland. The mindfulness sessions included a variety of practices, such as relaxation exercises, intention-setting, body scans, breath-focused attention, and self-reflection.

Over the course of the 30-day program, participants in the mindfulness group reported significant improvements in their mental health compared to the control group. Specifically, they experienced a 19.2 percent greater reduction in depression, a 6.9 percent greater improvement in overall well-being, and a 12.6 percent greater decrease in anxiety. Beyond mental health, the mindfulness group also showed a 7.1 percent more positive attitude toward health and a 6.5 percent greater increase in behavioral intentions to maintain a healthy lifestyle.

According to researchers, the benefits of mindfulness were not short-lived. Follow-up surveys conducted one month after the program’s conclusion revealed that participants continued to enjoy sustained improvements in well-being, depression, and health-related behaviors, including better sleep quality.

Participants shared their personal experiences, highlighting the transformative effects of mindfulness. According to the study, one participant noted, "Awareness, self-control, gratitude—I am more patient, and I take more joy from the present moment." Another shared, "Completing these meditation sessions has given me a better understanding of the function of my mind. They have helped me gain a better insight on many things and shown me a different lens through which to look at the world."

The research suggests that the psychological skills developed through mindfulness—such as increased awareness, self-control, and intention-setting—can help individuals adopt and maintain healthier habits, from regular exercise to improved sleep.

"This study highlights that even short, daily practices of mindfulness can offer benefits, making it a simple yet powerful tool for enhancing mental health," said doctoral researchers Masha Remskar, the study’s lead researcher. "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 study's co-authors also emphasized the potential of digital technology to make mindfulness accessible to a global audience. Ben Ainsworth, PhD, who leads the Digital Intervention Group at the University of Southampton, pointed out, "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."