App‐based mindfulness meditation reduces perceived stress and improves self‐regulation in working university students: A randomised controlled trial
Poul M. Schulte-Frankenfeld, Fynn-Mathis Trautwein
Applied Psychology: Health and Well-Being December 27, 2021 DOI: 10.1111/aphw.12328 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 64 |
| Population | University students working at least 20 hours per week during the semester |
| Dose | one training session of 10–15 min per day |
| Duration | 8 weeks |
| Topics | Meditation |
| Citations | 50 |
| Key findings | A smartphone-delivered mindfulness programme significantly decreased perceived stress and increased self-regulation, mindfulness, and cognitive reappraisal, each with large effects except cognitive reappraisal (medium effect), while life satisfaction did not change significantly. Increased mindfulness mediated the change in self-regulation. |
Abstract
Abstract We investigated whether a brief mindfulness meditation programme delivered via a smartphone app improves perceived stress, self‐regulation and life satisfaction in part‐time working university students. Mindfulness and cognitive reappraisal were analysed as potential mediators. A total of 64 university students working at least 20 h per week during the semester were randomised to either a mindfulness‐based mobile intervention or a wait‐list control condition. Participants in the intervention group were asked to complete one training session of 10–15 min per day using the app. Psychological measures were assessed via a self‐report questionnaire at baseline and after 8 weeks. The online mindfulness programme was found to significantly decrease perceived stress ( η p 2 = .180, a large effect). It also increased self‐regulation ( η p 2 = .195, a large effect), mindfulness ( η p 2 = .174; a large effect) and cognitive reappraisal ( η p 2 = .136, a medium effect). Increments in life satisfaction were not significant. Changes in self‐regulation were mediated by increased mindfulness. Overall, the mobile application was effective in improving mental well‐being and coping abilities in a non‐clinical sample, encouraging further development of digital health treatments.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cited by 13
- Mindfulness-Based Mobile Apps and Their Impact on Well-Being in Nonclinical Populations: Systematic Review of Randomized Controlled Trials Journal of Medical Internet Research June 21, 2023
- The Effects of Mindfulness Meditation on Nursing Students' Stress and Anxiety Levels. Nursing Education Perspectives
- The Real-World Impact of App-Based Mindfulness on Headspace Members With Moderate and Severe Perceived Stress: Observational Study. JMIR mHealth and uHealth March 4, 2024
- Effectiveness and experiences of integrating Mindfulness into Peer-assisted Learning (PAL) in clinical education for nursing students: A mixed method study. Nurse Education Today 2024
- Effect of online mindfulness intervention on anxiety, depression, and stress in patients with chronic diseases. Explore July 8, 2025
and 8 more in the library
Cites 29
- Mindfulness: A proposed operational definition. Clinical Psychology Science and Practice 2004
- How Does Mindfulness Meditation Work? Proposing Mechanisms of Action From a Conceptual and Neural Perspective Perspectives on Psychological Science October 14, 2011
- Meditation Programs for Psychological Stress and Well-being JAMA Internal Medicine January 6, 2014
- Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. Journal of Occupational Health Psychology May 3, 2018
- Brief mindfulness training for negative affectivity: A systematic review and meta-analysis. Journal of Consulting and Clinical Psychology June 25, 2018
and 24 more in the library