Self-Directed Versus Pre-Determined Mindfulness Training: A Longitudinal Study on Perceived Stress, Well-Being, and Mindfulness

Traditional mindfulness programs positively impact physical and mental health but often fail to meet the needs of our fast-paced society, whether offered online or in person. Mobile applications enable independent practice but provide limited support. A self-directed approach may enhance self-efficacy and improve outcomes. This study compares a self-directed four-week mindfulness training with specific background information on mindfulness training effects, tips to integrating mindfulness in everyday life, and guidance for training (experimental group; EG) to an online freely available mindfulness program (active control group; ACG) in terms of perceived stress, well-being, and mindfulness. In an online study, participants were pseudo-randomly assigned to either the EG or the ACG and completed the Perceived Stress Scale, Warwick-Edinburgh Mental Well-Being Scale, and Five Facet Mindfulness Questionnaire short form at three measurement times (T0, T1, T2). 107 participants completed baseline (T0), 93 participants finished T1, and 83 participants completed the whole study (T2). Using an imputed dataset (N = 107 at T0, T1, and T2), we conducted mixed ANOVAs and found significant main effects of time on mindfulness and perceived stress, but not on well-being. Post-hoc analysis revealed significant improvements in both EG and ACG in perceived stress and mindfulness from T0 to T1 and T2. No between-group differences and no significant training x time interaction were found. Given the absence of differences between groups, these findings provide initial evidence that this novel self-directed mindfulness program may offer a flexible yet sufficiently supportive option for users.