Mind & Mood
10 minutes of daily mindfulness may help change your outlook about health improvements
In the journals
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Practicing just 10 minutes of daily mindfulness can ease depression and anxiety and motivate people to adopt healthier lifestyle habits, according to a study published online Aug. 21, 2024, by the British Journal of Health Psychology.
Researchers enrolled 1,247 adults from 91 countries, most of whom had no prior experience with mindfulness exercises. Participants were randomly assigned either to practice mindfulness exercises or to listen to an audiobook for 10 minutes every day for a month. Mindfulness sessions, which were delivered through a free mobile app, included relaxation exercises, breath-focused attention, and self-reflection.
The participants completed surveys on their mental health before and after the study. The mindfulness group reported almost 20% fewer depression symptoms compared with the audiobook group. They also reported decreased anxiety, a more positive attitude, and greater motivation to make healthful lifestyle changes, such as exercising regularly and getting better-quality sleep.
Participants highlighted numerous benefits from their mindfulness practice, such as greater awareness, self-control, gratitude, patience, and a greater sense of joy in the moment.
Image: © AlexanderFord/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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