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Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being
Open accessAbstract
We investigated whether a mindfulness meditation program delivered via a smartphone application could improve psychological well-being, reduce job strain, and reduce ambulatory blood pressure during the workday. Participants were 238 healthy employees from two large United Kingdom companies that were randomized to a mindfulness meditation practice app or a wait-list control condition. The app offered 45 prerecorded 10- to 20-min guided audio meditations. Participants were asked to complete one meditation per day. Psychosocial measures and blood pressure throughout one working day were measured at baseline and eight weeks later; a follow-up survey was also emailed to participants 16 weeks after the intervention start. Usage data showed that during the 8-week intervention period, participants randomized to the intervention completed an average of 17 meditation sessions (range 0-45 sessions). The intervention group reported significant improvement in well-being, distress, job strain, and perceptions of workplace social support compared to the control group. In addition, the intervention group had a marginally significant decrease in self-measured workday systolic blood pressure from pre- to post-intervention. Sustained positive effects in the intervention group were found for well-being and job strain at the 16-week follow-up assessment. This trial suggests that short guided mindfulness meditations delivered via smartphone and practiced multiple times per week can improve outcomes related to work stress and well-being, with potentially lasting effects. (PsycINFO Database Record (c) 2019 APA, all rights reserved).
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“Digital applications such as 'Headspace' and 'Calm' guide users through meditation practices and can help in reducing mental stress, improving attention and focus and enhance cognitive resilience (Bostock et al., 2019).”
From The impact of digital technology, social media, and artificial intelligence on cognitive functions: a review (2023) · cites this paper as Bostock et al., 2019
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“This practice has been shown to have similar benefits to other forms of mindfulness meditation, such as reducing stress and promoting relaxation (Bostock et al. 2019;Jain et al. 2007).”
From Lessons from Master Hongyi’s Experiences with Impermanence for Death Education (2024) · cites this paper as Bostock et al. 2019
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“In addition, self‐directed app‐based meditation, which can be more accessible to busy clinicians than live classes, has been shown to be effective for a variety of outcomes, including stress, burnout, and other aspects of professional well‐being (Bostock et al., 2019; Champion et al., 2018; Gál et al., 2021; Flett et al., 2020; Radin et al., 2025; Taylor et al., 2022; Zawadzki et al., 2025).”
From The effects of mindfulness meditation on burnout in clinical genetic counselors: A three-arm randomized controlled trial (2026) · cites this paper as Bostock et al., 2019
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“Furthermore, some studies used commercially available apps (and, thus, ones not tailored to companies) to test their effectiveness among their target group. Examples of these apps are the Calm app [43, 57] and Headspace. Effectiveness in terms of, e.g., stress perception, perceived mindfulness and perceived well-being could be demonstrated [27, 34, 39, 40].”
From Advantages and disadvantages of mobile applications for workplace health promotion: A scoping review (2024) · cites this paper as [27]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“Positive effects were found in the areas of mindfulness, work engagement, job satisfaction, emotional exhaustion, emotional intelligence, self-efficacy [50], well-being, coping with stress and job strain, and perceptions of workplace social support [27].”
From Advantages and disadvantages of mobile applications for workplace health promotion: A scoping review (2024) · cites this paper as [27]
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“Of course, office workers also perceived this flexibility as positive [27, 38, 40, 47].”
From Advantages and disadvantages of mobile applications for workplace health promotion: A scoping review (2024) · cites this paper as [27]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“Not only it proved effects on well-being comparable with internet-based cognitive-behavioural training33, but also on organizational parameters such as decision-making, productivity, interpersonal communication, organizational relationships34, job strain, perceptions of workplace social support28 and key leadership competencies including those related to decisiveness and creativity35.”
From Mindfulness-based online intervention increases well-being and decreases stress after Covid-19 lockdown (2022) · cites this paper as [28]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“Significant effects of these apps on mindfulness, well-being and perceived stress were found in the general population26,27, in healthy employees28 and categories prone to burnout, i.e., physicians29, or with high levels of stress, i.e., college students30, in particular, medical students31 and pharmacy students32.”
From Mindfulness-based online intervention increases well-being and decreases stress after Covid-19 lockdown (2022) · cites this paper as [28]
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“In terms of feasibility, it is notable that our results and those from other studies suggest that the benefits of MM can be realized with short (~10 min) meditation sessions done a few times a week (Bostock et al., 2019; Champion et al., 2018; Fincham et al., 2023).”
From The effects of mindfulness meditation on burnout in clinical genetic counselors: A three-arm randomized controlled trial (2026) · cites this paper as Bostock et al., 2019
The cited source says what the claim attributes to it.
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“The use of digital formats to promote health and well-being in the workplace has been increasing even prior to the COVID-19 pandemic, as evidenced by the growing amount of studies investigating digital formats (e.g., Bostock et al., 2019; Coelhoso et al., 2019; Lilly et al., 2019).”
From Mindfulness-Based and Mindfulness-Informed Interventions at the Workplace: A Systematic Review and Meta-Regression Analysis of RCTs (2023) · cites this paper as Bostock et al., 2019
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“Compared with ordinary on-site programmes, various authors in their investigations found ease of use and convenience to be advantageous factors [26, 27, 39].”
From Advantages and disadvantages of mobile applications for workplace health promotion: A scoping review (2024) · cites this paper as [27]
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Metadata
- Authors
- Bostock, S., Crosswell, A. D., Prather, A. A., & Steptoe, A.
- Affiliations
- University College London (GB)
- University of California, San Francisco (US)
- Venue
- Journal of Occupational Health Psychology
- Published
- 2019-02
- Volume
- 24
- Issue
- 1
- Pages
- 127-138
- ISSN
- 1076-8998 (ISSN-L)
- 1939-1307
- PMC
- PMC6215525
- OpenAlex
- W2801990151
- Cited by
- 465
- References
- 65
- Citations by year
- 2026: 45 · 2025: 61 · 2024: 62 · 2023: 76 · 2022: 98 · 2021: 59 · 2020: 39 · 2019: 22
- FWCI
- 36.06
- Type
- journal article
- Language
- en
- Open access
- hybrid
- doi.org
- Locations
- Journal of Occupational Health Psychology (publishedVersion, other-oa)
- PubMed (publishedVersion)
- PubMed Central (acceptedVersion)
- UCL Discovery (University College London) (submittedVersion)
- eScholarship (California Digital Library) (submittedVersion)
- Funders
- British Heart Foundation
- National Institute on Aging (R24AG048024)
- National Heart Lung and Blood Institute (K08HL112961)
- Topics
- Social Sciences › Psychology › Clinical Psychology › Mindfulness and Compassion Interventions
- Social Sciences › Psychology › Applied Psychology › Digital Mental Health Interventions
- Health Sciences › Medicine › Public Health, Environmental and Occupational Health › Workplace Health and Well-being
- Keywords
- mindfulness meditation, mobile application, occupational stress, job strain, psychological well-being, ambulatory blood pressure, social support at work, occupational health, digital mental health interventions, employee well-being
- MeSH terms
- Smartphone, Occupational Stress, Adult, Analysis of Variance, Blood Pressure, Female, United Kingdom, Humans, Male, Middle Aged, Personal Satisfaction, Psychiatric Status Rating Scales, Social Support, Treatment Outcome, Blood Pressure Monitoring, Ambulatory, Meditation, Young Adult, Mobile Applications, Mindfulness
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