It turns out that setting aside just 10 minutes a day for a special activity could improve the way you feel. A new study found that a short daily mindfulness routine helped people lower their anxiety levels by nearly 20%. Even better, it also lifted their mood and encouraged healthier habits like regular exercise and better sleep.
The research, published in the British Journal of Health Psychology, suggests that a few minutes of focused awareness can reshape not only your mindset but your motivation to care for your body. Here’s what the study found and how you can put mindfulness into practice in a simple, realistic way.
What the research found on mindfulness and anxiety
The study involved 1,247 adults from 91 countries, most of whom had never practiced mindfulness before. Researchers randomly assigned participants to either practice 10 minutes of mindfulness each day or listen to an audiobook for the same amount of time over a month. The mindfulness group used a mobile app that guided them through relaxation, breathing, and self-reflection exercises.
At the end of the month, those who practiced mindfulness reported about 20% fewer symptoms of depression and anxiety compared to the audiobook group. They also described feeling more positive and more motivated to make health-related changes, such as being more active and improving their sleep habits.
According to experts such as Dr. Howard LeWine, Chief Medical Editor at Harvard Health Publishing, mindfulness helps train the brain to observe thoughts and emotions without reacting to them. This can make stressful moments feel more manageable and prevent negative emotions from spiraling.
Many participants also reported benefits like greater self-awareness, patience, and gratitude. Some even said they noticed more joy in everyday moments—proof that the effects extend beyond reducing stress.
Researchers believe these improvements happen because mindfulness activates brain regions tied to emotional regulation and focus. By practicing regularly, even for a short period, you can strengthen your ability to stay calm under pressure and respond to challenges more thoughtfully.
Simple ways to practice mindfulness
You don’t need to sit on a cushion for hours or attend a meditation retreat to benefit from mindfulness. Just 10 minutes a day is enough to start feeling the effects. Here are a few easy ways to get started.
- Focus on your breath. Find a quiet spot, close your eyes, and take slow, steady breaths. Pay attention to the rise and fall of your chest. When your mind wanders, gently return your focus to your breathing.
- Do a body scan. Notice how each part of your body feels, from your feet to your face. This helps you reconnect with your body and release tension you might not realize you’re holding.
- Try mindful walking. As you walk, focus on the feeling of your feet hitting the ground and the rhythm of your steps. It’s a great option if sitting still isn’t your thing.
- Use a mindfulness app. Free options like Insight Timer can guide you through short sessions designed for beginners.
- Start and end your day mindfully. Take a few moments in the morning to set an intention for the day and a few minutes at night to reflect without judgment.
Ten minutes a day can train your mind to slow down, steady your emotions, and help you see life from a calmer perspective. As the study shows, small daily habits can lead to meaningful changes in how you think, feel, and live.