New research reveals how short bursts of daily mindfulness can boost wellbeing, combat depression and anxiety, and inspire healthier lifestyle choices

In a study detailed in the British Journal of Health Psychology, researchers from the universities of Southampton and Bath have discovered that as little as ten minutes of mindfulness each day can significantly boost wellbeing and counteract depression and anxiety.

They also found it can inspire healthier choices regarding exercise, diet, and sleep patterns.

Co-author Dr Max Western from the University of Bath added: "It is exciting to see that such a light-touch, 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 were sustained after the mindfulness course ended, suggesting this practice can help build sustainable habits."

The study, which spanned from September 23 to October 23 gathered data from 1,247 adults across 91 countries.

Participants, the majority of whom were new to the practice of mindfulness, were divided into two segments.

One group was assigned to a month-long mindfulness routine while the other listened to passages from Alice in Wonderland.

The mindfulness sessions involved relaxation exercises, setting intentions, body scans, breath-centred attention and self-examination.

Before and after the 30-day mindfulness programme, the subjects completed mental health surveys.

Those utilising the mindfulness app, Medito, reported a decrease in depression by 19.2 per cent more than the control group and an improvement in wellbeing by 6.9 per cent more.

Anxiety was lowered by 12.6 per cent more, while attitudes towards health and behavioural intentions to care for health rose by 7.1 and 6.5 per cent respectively than the control group.

The benefits of mindfulness were still evident after 30 days with follow-up surveys conducted a month later on Day 61, suggesting sustained improvements in wellbeing, depression and attitudes.

Co-author Dr Ben Ainsworth, who leads the Digital Intervention Group at the University of Southampton, said: "The research underscores 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."

Participants also signalled better sleep quality following the mindfulness practice.

Masha Remskar, an expert in behaviour change, mindfulness and exercise based at the University of Bath, said: "This study highlights that even short, daily practices of mindfulness can offer benefits, making it a simple yet powerful tool for enhancing mental health."