App‐based mindfulness meditation reduces perceived stress and improves self‐regulation in working university students: A randomised controlled trial

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.