The study involved 1,247 adults from 91 countries, who were randomly assigned to either a month-long mindfulness routine or a control condition where they listened to excerpts from Alice in Wonderland. The mindfulness sessions, delivered through the free mobile app Medito, included relaxation exercises, intention-setting, body scans, breath-focused attention, and self-reflection. Most participants had no prior mindfulness experience.
Participants completed mental health surveys before starting the 30-day mindfulness training and after its completion. The results were remarkable:
- Depression reduced by 19.2% more in the mindfulness group compared to the control group.
- Well-being improved by 6.9% more.
- Anxiety decreased by 12.6% more.
- Positive attitudes toward health increased by 7.1%.
- Behavioral intentions to maintain good health rose by 6.5%.
These benefits were largely sustained a month after the program ended, with participants reporting ongoing improvements in well-being, depression, attitudes, and sleep quality.
Participants also shared personal benefits from the mindfulness practice, noting increased awareness, self-control, patience, and a greater appreciation for the present moment. One participant remarked, “Completing these meditation sessions has given me a better understanding of my mind. They have helped me gain insight on many things and shown me a different lens through which to view the world.”
The study, led by psychologist Masha Remskar from the University of Bath, is one of the first to demonstrate that the mental health benefits of mindfulness may stem from the positive lifestyle changes it promotes. Remskar emphasized that even brief daily mindfulness practices can significantly enhance mental health and build the psychological skills necessary to form healthy habits.
Co-author Dr. Ben Ainsworth from the University of Southampton highlighted the role of digital technology in making behavioral and psychological techniques accessible, while Dr. Max Western from the University of Bath noted the global potential of such a cost-effective intervention.
The study was funded by the UKRI Economic and Social Research Council and conducted in collaboration with the Medito Foundation, a mindfulness non-profit organization. Participants in the study completed Medito’s “30 Day Challenge,” though the Foundation was not involved in the data collection, analysis, or publication of the research.
Remember, if you need further guidance or support, don’t hesitate to reach out to your mental health professional or contact us for assistance.