Do Mindfulness Apps Work?
Mindfulness - we all know we should be more mindful, so why is hard to do so?!
Mindfulness is mainstream enough now that you've probably heard of it, vaguely know you should be doing it, and might even have downloaded a mindfulness-related app like Calm or Headspace to give a whirl. (Only to never open the app again, perhaps?) So: do mindfulness apps work?
It would certainly be lovely if they do: just about everyone has a smartphone and there are lots of free options for mindfulness support in the app stores. We know from research studies that mindfulness is helpful for reducing the symptoms of PTSD (1), so think how marvelous it would be if everyone who has PTSD could just download an app and use it for free, whenever and wherever they want, and get better! The promise is enticing, and I suspect we will see more pushing of mindfulness and similar interventions from health insurance companies for this reason.
And yet... reality seems somewhat less than the dream. If you've ever wondered why you just can't seem to engage with a mindfulness app, you're not alone. I got curious about this issue because I’ve recommended these apps to clients and downloaded them for myself over the years, and yet I don’t know anyone who has successfully engaged with them long term. (Me included! I’ve downloaded a mindfulness app at least three times over the years and engaged with them a total of… about seven times.) But a quick dive down the rabbit hole of research yielded some interesting results!
To start with, don't feel shame because you downloaded an app that you know you should use, but in fact you only did it once or twice. Because it turns out that this is a staggering normal behavior rather than something particularly wrong with you. In fact, one study showed that 97% of people who download a mental health app, have stopped engaging with it in less than a month. (2) Maybe apps aren’t really where it’s at for mental health - maybe we do in fact need other people in our pursuit of wellness?
In fact, know that research studies on mindfulness apps specifically, struggle with significant attrition rates. People are so disinclined to use mindfulness apps that they drop out of the studies they chose to sign up for, rather than keep using mindfulness apps! Study participants literally have to be paid cold hard cash to keep enough of them engaged for the weeks of the study - and some people are still dropping out of those studies, even with money on the line. (3) Since you’re probably not being paid to use a mindfulness app, maybe don’t feel so bad about not succeeding at using it?
Other than cash, what helps people stay engaged with mindfulness app research studies? Turns out, connecting with a real human researcher at some point in the study reduces the drop out rate. (3) Hmmm, it's almost like we're social creatures who do our best healing work in community rather than isolation! (As a therapist, this is a message I endorse.)
And finally, let's be realistic about why we're opening up our phones: generally we're not picking up a device because we're ready to still ourselves and notice the sensation of breathing: we're aiming for either productivity or a quick dopamine hit. Realistically, I think it's unlikely that devices our brains have come to associate with distraction, will successfully be used to gain the opposite of distraction: mindfulness.
So could mindfulness apps work? Yes, it's possible. But if you're in the 97% of people who can't seem to stay engaged with them: nothing is particularly wrong with you either. You're just normal.
Stillness in nature
The good news is, mindfulness (apart from apps) does still work! And there are things about it that we can access aside from devices, that may help it be even more effective. For example, mindfulness instruction that occurs outside is more effective for the participants than mindfulness instruction indoors. (4) So perhaps we could extrapolate that spending some mindful time outdoors each day would be extra bang for the mindfulness buck?
It also seems that mindfulness instruction that involves other humans is more effective than not (5) so consider exploring mindfulness with a therapist, friend group, or even taking a mindfulness class. Humans are social creatures that learn with and from each other, so leverage that strength!
So the tl;dr is this: feel free to skip the apps and just try silencing your phone. Sit outside for five minutes and notice your breathing (or the depression, or the anxiety, or the stress - whatever it is that comes up, without judging it), or go sign up for a class with a friend. Both will probably be more interesting than an app and possibly more effective. And for sure, don't keep wondering what's wrong with you if mindfulness apps aren't working for you: you're just normal.
Elizabeth Peters, LMSW is a licensed therapist seeing clients in person in Wichita and online across Kansas. She provides EMDR and somatic therapy for adults who are overwhelmed by anxiety, trauma, painful relationships or spiritual harm.