Mobile Mindfulness: Effectiveness of Brief Practices on Depression, Anxiety, and Stress

Research indicates that practicing mindfulness over an extended period of time (e.g., 20-45 minutes a day) may positively impact an individual’s overall well-being; however, limited empirical attention has tested the effectiveness of brief mindfulness practices. The current study examined how brief mindfulness practices influence symptoms of depression, anxiety, and stress among college students, a population who might benefit from mindfulness-based practices. This work also tested the effectiveness of practicing mindfulness using a mobile-phone application, technology relevant to college students who use their mobile-phone for a variety of endeavors on a daily basis. Participants came to an initial lab session where they completed a self-report questionnaire and practiced one mindfulness-based strategy (i.e., mindful breathing or body scan using a mobile-phone application) or engaged in a no-strategy (control) condition. Participants in the mindfulness conditions practiced the assigned strategy using their phone and on their own for three days. Participants returned to the lab and once again practiced the assigned mindfulness strategy and answered the self-report questionnaire. Main analyses indicate little to no differences between the mindfulness conditions and control condition in relation to the variables of interest assessed over a one-week period. Implications of the findings for college students including limitations and future research directions are discussed