Mindfulness won’t burn calories, but it might help you stick with your health goals
Mindfulness meditation aids in achieving health goals by enhancing motivation and resilience against challenges. With accessible resources available, its practice fosters self-awareness, improves habits, and facilitates a healthier lifestyle through focused attention and reflection.
Meditation exists on a spectrum, from mindful moments and bursts of mindfulness to building up to a formal meditative practice. d3sign/Moment via Getty Images
But what if the missing piece in your health journey wasn’t more discipline – but more stillness?
Research shows that mindfulness meditation can help facilitate this pursuit of health goals through stillness, and that getting started is easier than you might think – no Buddhist monk robes or silent retreats required.
I am a psychologist and behavioral scientist researching ways to help people live healthier lives, especially by moving more and regulating stress more efficiently.
My team’s work and that of other researchers suggests that mindfulness could play a pivotal role in paving the way for a healthier society, one mindful breath at a time.
Mindfulness refers to the practice or instance of paying careful attention to one’s present-moment experience – such as their thoughts, breath, bodily sensations and the environment – and doing so nonjudgmentally. Its origins are in Buddhist traditions, where it plays a crucial role in connecting communities and promoting selflessness.
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Over the past 50 years, however, mindfulness-based practice has been Westernized into structured therapeutic programs and stress-management tools, which have been widely studied for their benefits to mental and physical health.
Research has shown that mindfulness offers wide-ranging benefits to the mind, the body and productivity.
The impacts extend beyond subjective experience too. Studies find that experienced meditators – that is, people who have been meditating for at least one year – have lower markers of inflammation, which means that their bodies are better able to fight off infections and regulate stress. They also showed improved cognitive abilities and even altered brain structure.
But I find the potential for mindfulness to support a healthy lifestyle most exciting of all.Mindfulness meditation may enhance the psychological skills needed to follow through on exercise and other health habits. Maria Korneeva/Moment via Getty Images
How can mindfulness help you build healthy habits?
My team’s research suggests that mindfulness equips people with the psychological skills required to successfully change behavior. Knowing what to do to achieve healthy habits is rarely what stands in people’s way. But knowing how to stay motivated and keep showing up in the face of everyday obstacles such as lack of time, illness or competing priorities is the most common reason people fall off the wagon – and therefore need the most support. This is where mindfulness comes in.
A 2024 study with over 1,200 participants that I led found more positive attitudes toward healthy habits and stronger intentions to put them into practice in meditators who practiced mindfulness for 10 minutes daily alongside a mobile app, compared with nonmeditators. This may happen because mindfulness encourages self-reflection and helps people feel more in tune with their bodies, making it easier to remember why being healthier is important to us.
Another key way mindfulness helps keep momentum with healthy habits is by restructuring one’s response to pain, discomfortand failure. This is not to say that meditators feel no pain, nor that pain during exercise is encouraged – it is not!
Mild discomfort, however, is a very common experience of novice exercisers. For example, you may feel out of breath or muscle fatigue when initially taking up a new activity, which is when people are most likely to give up. Mindfulness teaches you to notice these sensations but see them as transient and with minimal judgment, making them less disruptive to habit-building.
Putting mindfulness into practice
A classic mindfulness exercise includes observing the breath and counting inhales up to 10 at a time. This is surprisingly difficult to do without getting distracted, and a core part of the exercise is noticing the distraction and returning to the counting. In other words, mindfulness involves the practice of failure in small, inconsequential ways, making real-world perceived failure – such as a missed exercise session or a one-off indulgent meal – feel more manageable. This strengthens your ability to stay consistent in pursuit of health goals.
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Finally, paying mindful attention to our bodies and the environment makes us more observant, resulting in a more varied and enjoyable exercising or eating experience. Participants in another study we conducted reported noticing the seasons changing, a greater connection to their surroundings and being better able to detect their own progress when exercising mindfully. This made them more likely to keep going in their habits.
Luckily, there are plenty of tools available to get started with mindfulness practice these days, many of them free. Mobile applications, such as Headspace or Calm, are popular and effective starting points, providing audio-guided sessions to follow along. Some are as short as five minutes. Research suggests that doing a mindfulness session first thing in the morning is the easiest to maintain, and after a month or so you may start to see the skills from your meditative practice reverberating beyond the sessions themselves.
Based on our research on mindfulness and exercise, I collaborated with the nonprofit Medito Foundation to create the first mindfulness program dedicated to moving more. When we tested the program in a research study, participants who meditated alongside these sessions for one month reported doing much more exercise than before the study and having stronger intentions to keep moving compared with participants who did not meditate. Increasingly, the mobile applications mentioned above are offering mindful movement meditations too.
If the idea of a seated practice does not sound appealing, you can instead choose an activity to dedicate your full attention to. This can be your next walk outdoors, where you notice as much about your experience and surroundings as possible. Feeling your feet on the ground and the sensations on your skin are a great place to start.
For people with even less time available, short bursts of mindfulness can be incorporated into even the busiest of routines. Try taking a few mindful, nondistracted breaths while your coffee is brewing, during a restroom break or while riding the elevator. It may just be the grounding moment you need to feel and perform better for the rest of the day.
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DoorDash Driver Arrested After Claiming Sexual Assault: What Really Happened?
A DoorDash driver who claimed she was sexually assaulted during a delivery is now facing felony charges after police say her viral video showed an unconscious, partially nude customer without consent. Here’s what investigators found and why the case is sparking national debate.
DoorDash delivery driver involved in a viral video controversy after claiming sexual assault; police say no assault occurred, and the driver now faces felony charges.
DoorDash Driver Arrested After Claiming Sexual Assault: What Really Happened?
A Viral Accusation Turns Into a Criminal Case
A routine food drop-off turned into a national controversy this month after a DoorDash delivery driver claimed she was sexually assaulted during a delivery — only to later be arrested herself following a police investigation. The incident, which quickly spread across TikTok and other platforms, has generated fierce debate over privacy, personal safety, and the power of viral video culture.
The driver, identified as Livie Rose Henderson, posted a video on social media in mid-October claiming that when she arrived at a customer’s home in Oswego, New York, she found the front door open and discovered a man “half-naked and unconscious” on his couch. She publicly described the moment as a sexual assault, saying she felt endangered and traumatized.
Her posts went viral almost immediately, drawing attention from millions of viewers and sparking outrage over the safety risks faced by gig workers — particularly women — who make deliveries to unfamiliar homes.
But the narrative took a dramatic turn.
Police: No Sexual Assault Occurred
According to the Oswego Police Department, an investigation found no evidence that Henderson was sexually assaulted. Instead, authorities say that she:
Entered the home without consent
Recorded the unconscious customer, who was partially nude
Posted the footage online, identifying him
Made claims police say were “false and misleading”
Investigators concluded the man was intoxicated and unconscious, not acting with intent or awareness. As a result, Henderson was arrested and charged with:
Second-degree unlawful surveillance (felony)
First-degree dissemination of unlawful surveillance images (felony)
Police emphasized that recording a person who is nude or partially nude inside their home — regardless of context — constitutes a violation of New York’s surveillance and privacy laws if done without permission.
DoorDash Drops the Driver
Henderson also claimed that DoorDash deactivated her account, something she described as retaliation for “exposing her assaulter.” But following her arrest, DoorDash stated that recording customers inside their homes violates company policy and local laws.
DoorDash said it cooperated with investigators but declined to comment further on personnel matters.
A Complicated Public Reaction
Social media reaction has been sharply divided:
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Sympathy for the driver
Many viewers initially supported Henderson, arguing that gig workers often deal with unsafe conditions and should not be forced to decide between finishing a delivery or backing away from a potentially threatening situation.
Backlash over privacy violations
Others argue that Henderson crossed legal and ethical boundaries by:
Entering a private residence
Recording a vulnerable, unconscious person
Posting it publicly
Accusing the individual of a crime without evidence
These actions, critics say, show the dangerous consequences of rushing to social media before police or professional investigators evaluate the facts.
The Larger Issue: Safety vs. Responsibility
This case highlights a broader tension in the era of app-based work and viral content:
Gig workers do indeed face unpredictable and sometimes unsafe situations.
Customers have a right to privacy in their homes.
Social media, meanwhile, rewards the fastest and most dramatic version of a story — even before the truth is known.
As the criminal process continues, Henderson’s case may set a new precedent for how privacy laws interact with the realities of delivery work and the instant visibility of online platforms.
Focuses on the legal perspective, privacy violations, and the potential consequences of posting sensitive content online.
STM Daily News is a vibrant news blog dedicated to sharing the brighter side of human experiences. Emphasizing positive, uplifting stories, the site focuses on delivering inspiring, informative, and well-researched content. With a commitment to accurate, fair, and responsible journalism, STM Daily News aims to foster a community of readers passionate about positive change and engaged in meaningful conversations. Join the movement and explore stories that celebrate the positive impacts shaping our world.
How China cleaned up its air pollution – and what that meant for the climate
How China cleaned up its air pollution: Beijing’s air quality went from hazardous to good while Delhi and Lahore still struggle. Discover how China dramatically reduced pollution since 2013—and why cleaner air may have unintended consequences for global warming and climate change.
Delhi: 442. Lahore: 334. Beijing: 16. These are the levels of PM 2.5, one of the principle measures for air pollution, on November 19. As Pakistanis and Indians struggle with hazardous air quality, in Beijing – a city once notorious for its smog – the air quality is currently rated as good. Ahead of the 2008 Beijing Olympics, the Chinese government was so concerned about pollution that it introduced temporary restrictions on cars, shut down factories and stopped work on some construction sites. The measures worked and one study later found that levels of air pollution were down 30% during the period when the temporary Olympic restrictions were in place. It would take a few more years before the Chinese government implemented a clean air action plan in 2013. Since then, China has achieved a dramatic improvement in its air quality. In this episode of The Conversation Weekly podcast, we speak to Laura Wilcox, a professor at the National Centre for Atmospheric Science at the University of Reading in the UK, to understand how China managed to clean up its air pollution. But Wilcox’s recent research uncovered some unintended consequences from this cleaner air for the global climate: the pollution was actually helping to cool the atmosphere and by taking it away, it may have accelerated global warming. Wilcox explains:
What we’re seeing is a removing of cooling that’s revealing warming that’s already there. So the air pollution isn’t the cause of the warming. It’s just letting us see stuff that we’ve already done.
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The Hong Kong high-rise fire shows how difficult it is to evacuate in an emergency
Hong Kong High-Rise Fire: The deadly Hong Kong fire exposes critical challenges in evacuating tall buildings. Learn why stair descent is slower than expected, how human behavior causes delays, and what modern safety features can save lives.
Evacuations of high-rises don’t happen every day, but occur often enough. And when they do, the consequences are almost always severe. The stakes are highest in the buildings that are full at predictable times: residential towers at night, office towers in the day. We’ve seen this in the biggest modern examples, from the World Trade Center in the United States to Grenfell Tower in the United Kingdom. The patterns repeat: once a fire takes hold, getting thousands of people safely down dozens of storeys becomes a race against time. But what actually makes evacuating a high-rise building so challenging? It isn’t just a matter of “getting people out”. It’s a collision between the physical limits of the building and the realities of human behaviour under stress.
It’s a long way down to safety
The biggest barrier is simply vertical distance. Stairwells are the only reliable escape route in most buildings. Stair descent in real evacuations is far slower than most people expect. Under controlled or drill conditions people move down at around 0.4–0.7 metres per second. But in an actual emergency, especially in high-rise fires, this can drop sharply. During 9/11, documented speeds at which survivors went down stairs were often slower than 0.3 m/s. These slow-downs accumulate dramatically over long vertical distances. Fatigue is a major factor. Prolonged walking significantly reduces the speed of descent. Surveys conducted after incidents confirm that a large majority of high-rise evacuees stop at least once. During the 2010 fire of a high-rise in Shanghai, nearly half of older survivors reported slowing down significantly. Long stairwells, landings, and the geometry of high-rise stairs all contribute to congestion, especially when flows from multiple floors merge into a single shaft. Slower movers include older adults, people with physical or mobility issues and groups evacuating together. These reduce the overall pace of descent compared with the speeds typically assumed for able-bodied individuals. This can create bottlenecks. Slow movers are especially relevant in residential buildings, where diverse occupants mean movement speeds vary widely. Visibility matters too. Experimental studies show that reduced lighting significantly slows down people going down stairs. This suggests that when smoke reduces visibility in real events, movement can slow even further as people hesitate, misjudge steps, or adjust their speed.
Human behaviour can lead to delays
Human behaviour is one of the biggest sources of delay in high-rise evacuations. People rarely act immediately when an alarm sounds. They pause, look for confirmation, check conditions, gather belongings, or coordinate with family members. These early minutes are consistently some of the costliest when evacuating from tall buildings. Studies of the World Trade Center evacuations show the more cues people saw – smoke, shaking, noise – the more they sought extra information before moving. That search for meaning adds delay. People talk to colleagues, look outside windows, phone family, or wait for an announcement. Ambiguous cues slow them even further. In residential towers, families, neighbours and friend-groups naturally try to evacuate together. Groups tend to form wider steps, or group together in shapes that reduce overall flow. But our research shows when a group moves in a “snake” formation – one behind the other – they travel faster, occupy less space, and allow others to pass more easily. These patterns matter in high-rise housing, where varied household types and mixed abilities make moving in groups the norm.
Why stairs aren’t enough
As high-rises grow taller and populations age, the old assumption that “everyone can take the stairs” simply no longer holds. A full building evacuation can take too long, and for many residents (older adults, people with mobility limitations, families evacuating together) long stair descents are sometimes impossible. This is why many countries have turned to refuge floors: fire- and smoke-protected levels built into towers as safe staging points. These can reduce bottlenecks and prevent long queues. They give people somewhere safe to rest, transfer across to a clearer stair, or wait for firefighters. Essentially, they make vertical movement more manageable in buildings where continuous descent isn’t realistic. Alongside them are evacuation elevators. These are lifts engineered to operate during a fire with pressurised shafts, protected lobbies and backup power. The most efficient evacuations use a mix of stairs and elevators, with ratios adjusted to the building height, density and demographics. The lesson is clear: high-rise evacuation cannot rely on one tool. Stairs, refuge floors and protected elevators should all be made part of ensuring vertical living is safer.Milad Haghani, Associate Professor and Principal Fellow in Urban Risk and Resilience, The University of Melbourne; Erica Kuligowski, Principal Research Fellow, School of Engineering, RMIT University, and Ruggiero Lovreglio, Professor in Digital Construction and Fire Engineering, Te Kunenga ki Pūrehuroa – Massey University This article is republished from The Conversation under a Creative Commons license. Read the original article.
STM Daily News is a vibrant news blog dedicated to sharing the brighter side of human experiences. Emphasizing positive, uplifting stories, the site focuses on delivering inspiring, informative, and well-researched content. With a commitment to accurate, fair, and responsible journalism, STM Daily News aims to foster a community of readers passionate about positive change and engaged in meaningful conversations. Join the movement and explore stories that celebrate the positive impacts shaping our world.
Gemma Ware, Host, The Conversation Weekly Podcast, The Conversation This article is republished from The Conversation under a Creative Commons license. Read the original article.
