Meditation and mindfulness face the same problem as jogging: many people try it once or plan to start “someday,” but the beginning is tough and dropout rates are high. According to new figures, 95 percent of people who download a meditation app stop using it within 30 days. Yet it takes several weeks longer for the practice to become a true routine.

Psychologist and mindfulness expert J. David Creswell analyzed popular meditation apps in American Psychologist. He praises them for bringing mindfulness to millions of people. “The apps meet people where they are and are available around the clock,” Creswell explains. For those in rural areas without access to courses, apps can be a valuable alternative.

People with little time or no budget for a meditation coach are also more likely to download an app, Creswell notes. “The potential is enormous,” he says. Apps like Calm and Headspace dominate the mental health app market, accounting for 96 percent of downloads.

Apps Work, But Group Courses Are More Effective

Creswell knows how mindfulness and meditation can help. For most people, the goals are greater calm, better sleep, and less stress. He also works with patients suffering from chronic pain and has coached Olympic athletes.

Research confirms that meditation apps can lead to measurable, positive changes. Just 10–20 minutes, three times a week, can make a difference. But as Creswell points out, the usage numbers are “sobering”: 95 percent of users stop after one month.

“The demand is there. People are stressed, lonely, and looking for help,” he says. Apps may be a good first step, and AI could make them more personalized through fitness trackers or smartwatches. But Creswell doubts they will soon replace a good teacher or a supportive meditation group.

The Benefits of Practicing in a Group

Recent studies show that mindfulness and meditation programs are more effective in groups. Participants are more motivated to stick with the practice and integrate it into daily life.

In a group, people meet others facing similar challenges: racing thoughts, tense bodies, high stress levels. Courses provide not only guidance but also a sense of being understood. Seeing that others struggle too reduces the pressure to “fix it all alone.” The group dynamic brings motivation - and often joy.

Several studies confirm that participants in group courses practice more regularly at home than those who try on their own. Fixed schedules, clear instructions, and peer exchange all help.

The Brain Needs Repetition: 66 Days to a Habit

Science shows that our brains love repetition. When we repeat an action often enough, it becomes automatic. On average, it takes about 66 days for a new behavior to become a habit.

Group settings make this easier: weekly sessions and daily exercises encourage practice. Social accountability also plays a role as people don’t want to let their group down. Shared practice fosters positive emotions, which further strengthen the habit.

Spotlight on MBSR: Mindfulness-Based Stress Reduction

The best-known group program is MBSR (Mindfulness-Based Stress Reduction), developed by Jon Kabat-Zinn. It consists of an eight-week training with meditation, body awareness, and everyday mindfulness. It remains the only program with robust scientific evidence.

Numerous studies show that MBSR reduces stress, improves sleep, eases chronic pain, and strengthens emotional resilience. Recent meta-analyses even suggest benefits for the immune system, blood pressure, and depression prevention. Importantly, these results apply to the full eight-week program; shorter versions have not been studied.

Other mindfulness practices also exist, such as yoga, Tai Chi, and Qigong. These combine movement, breathing, and focus. Research shows they reduce stress, improve flexibility, and enhance body awareness. For many, they are an easier entry point than sitting meditation.

Everyday Tips for Beginners

Research recommends group courses, but those who want to start alone should keep it simple. Jumping straight into 45 minutes in lotus position is likely to fail. Short sessions of just a few minutes are more effective. Like jogging, the first run shouldn’t be a marathon.

Daily rituals help: linking mindfulness to existing habits such as brushing teeth, showering, or morning coffee. Even waiting at a traffic light or standing in line can become mindful moments.

A dedicated spot also helps - no need for a Zen garden or Instagram corner. A chair, sofa, park bench, or bedside stool can become a signal for “time to slow down.”

Accountability matters too. Practicing with a friend, joining an online community, or simply telling a partner about your progress creates gentle social pressure. A visible calendar to tick off each day can also boost motivation—no one wants to break the chain.

Thoughts Don’t Disappear, They’re Guided

Finally, it’s important to adjust expectations. Meditation is not about achieving a blank mind. Thoughts are normal and won’t vanish.

Research defines meditation as training attention. Jon Kabat-Zinn describes mindfulness as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” The goal is to notice thoughts, feelings, and sensations without judgment.

Thoughts are like clouds drifting across the sky. You can watch them pass without clinging. When you notice you’ve been carried away, gently return your focus to the breath, the body, or a sound. That moment of awareness is already meditation.

It helps to treat mindfulness not as a performance sport but as mental wellness. Everyone’s mind wanders—that’s not failure, just the brain’s autoplay mode. If your “monkey mind” starts jumping, give it a banana and smile. If sitting still feels hard, you can even observe your thoughts while doodling. The key is to stay relaxed and lighthearted.

Sources

American Psychologist: The meditation app revolution

European Journal of Social Psychology: How are habits formed: Modelling habit formation in the real world

Human Arenas: The Group Benefits of Mindfulness Meditation in Education and Mental Health Care

Journal of Psychosomatic Research: Mindfulness-based stress reduction for healthy individuals: A meta-analysis

Nature Reviews Neuroscience: The neuroscience of mindfulness meditation

Frontiers in Public Health: Effects of standardized mindfulness programs on burnout

Weekly Newsletter

Get your weekly dose of good news every Wednesday morning. We'll send you all the new Happy Spot articles with quick summaries, along with the week's top headlines featuring good news worth reading. P

Support Happy Spot

We believe that happiness and good news should be free and accessible, so we don’t have a paywall. If you like this happy spot and want us to going, please consider supporting us. Every dollar means that we can create more happy content, dig deeper and make the internet a little bit better.

$1.00

$2.00

$5.00

$10.00

Custom Amount

3% Cover the Fee

every dollar helps us to create more happy content

TRENDING ARTICLES

Starting Small, Staying Strong: How to Turn Mindfulness and Meditation Into a Habit