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Smartphone Meditation: Does It Really Work? New Review Says 'Yes - But No Miracles'
Last reviewed: 18.08.2025
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The largest review of the evidence on meditation apps to date (49 RCTs + meta-analysis) found that regular practice via phone significantly improved anxiety, depression, stress, and sleep. The effects were small to moderate, but were consistently replicated in healthy groups and in people with clinical symptoms. Structured, guided courses with 10–20 minutes of daily practice and a clear “road map” worked best.
What exactly did the researchers do?
The authors of an article in the journal American Psychologist collected 49 randomized clinical trials of meditation apps (mindfulness and related practices) and conducted a meta-analysis of the results. They were interested in:
- what mental outcomes change (anxiety, depression, stress, sleep);
- who does it work for (healthy people and people with complaints);
- what features of the apps themselves and the practice regime are associated with better results.
Key findings
- There is an effect. On average, meditation apps reduce symptoms of anxiety and depression, reduce stress, and help with sleep. The effect is small to moderate, but consistent across samples and apps. This is an important result for a digital tool that can be used at home.
- Structure matters. The best apps are those that have step-by-step courses, daily short sessions (≈10–20 minutes), reminders and/or expert voice guidance — that is, not just a “breathing timer,” but a well-thought-out program.
- Not just for the “healthy.” Benefits have been noted in the general population and in people with clinical symptoms—apps are not a substitute for therapy, but can be an effective support.
Why is this important?
- Availability. Not everyone has a live psychologist at their disposal all the time, but an app is in your pocket all day long. If digital meditation provides even a small but regular improvement, it is a scalable public health tool.
- Prevention and a "bridge" to therapy. For some people, the app is a soft start: barriers are lowered, self-regulation skills are formed, and, if necessary, it is easier to move on to in-person help.
What the study did not show
- This is not a "magic pill". The effects are more modest than those of full-fledged psychotherapy for severe disorders. The app is a supplement, not a replacement for treatment.
- Every app is different. Content, quality, support, and data protection vary widely—not every “meditation” product is equally useful.
- More longitudinal data is needed. The authors are interested in the long-term sustainability of the effect and which “design details” of the app matter most — this is an area for future work.
How to choose an app and increase your chances of benefit
- Look for structure. 4-8 week courses, 10-20 minute daily sessions, progression plan (new skills as you progress).
- Voice and accompaniment. The presence of guides/instructors and explanatory audio sessions is a plus.
- Reminders and tracking. Statistics and gentle “kicks” help maintain a routine – and the effect largely depends on regularity.
- Privacy. Check the data policy: what information is collected, who is it shared with, whether it can be deleted. (This point is not in the review, but is important in practice.)
- Trial period. In 2-3 weeks you will understand whether it is right for you - meditation has a strong personal "click" factor.
Mini-guide to getting started (if you are a beginner)
- Start with 10 minutes a day at the same time, preferably in the morning or after work - when there is a chance for silence.
- Sit comfortably, close your eyes or focus on a point; follow the app instructions.
- Don't chase "pure consciousness." The goal is to train the return of attention, not to "think about emptiness."
- Two weeks for adaptation. The first days may seem strange - this is normal; it is worth evaluating after 10-14 days.
Conclusion
Digital meditation isn’t a panacea, but it’s a viable tool: accessible, safe, and with proven, if modest, benefits to mental health. If you don’t have the opportunity or the willingness to engage in in-person therapy, an app can be a good entry point — and if you’re already in therapy, a handy daily “trainer” for the skills you’re practicing with a professional.