Just 10 Minutes of Meditation May Help Anxious People Focus

iStock
iStock

Researchers say just 10 minutes a day of mindfulness meditation can help reduce distracting thoughts for people with anxiety. They published their findings in the journal Consciousness and Cognition.

“Mind wandering accounts for nearly half of any person’s daily stream of consciousness,” psychologist Mengran Xu of the University of Waterloo said in a statement.

That’s a lot of distraction, and it’s not just idle time. Wandering minds make it hard to work and learn. They also mistakes. Some of those, like mailing an envelope with no letter inside, are relatively harmless. Others, like drifting into another lane of traffic, can be dangerous and even deadly.

Conditions like anxiety and depression can often make it even harder to concentrate. Some previous studies had found that mindfulness meditation can improve focus, but others were less conclusive. And nobody had yet investigated if the same was true for people with anxiety.

Xu and his colleagues recruited 82 college students, all of whom were prone to anxiety. They divided the students into two groups. Half of the participants listened to a 10-minute audio lesson on mindful breathing and meditation. The other half, the control group, listened to the first eight paragraphs of The Hobbit.

(This is not the first mindfulness experiment to use Tolkien. Both The Hobbit and the specific meditation lesson used here have been part of numerous other studies on mindfulness—in part because they seem to work, and in part because standardized procedures are a good step toward valid results.)

Next, all the students were asked to take a brief test on the computer. Every so often throughout the test, a dialog box opened with a “thought probe,” asking the participant what they were thinking, and how motivated they were to keep thinking about it. The students’ test results and their answers to the thought probes suggested that even a mini meditation has a lot to offer.

"Our results indicate that mindfulness training may have protective effects on mind wandering for anxious individuals," Xu said. "We also found that meditation practice appears to help anxious people to shift their attention from their own internal worries to the present-moment external world, which enables better focus on a task at hand."

More research is needed to confirm these findings. This experiment was small, and relied on participants’ own reports of their thoughts and feelings. Also, all the participants were college students, and their results might not necessarily translate to the general population.

Also: It’s true that mindfulness can be hugely helpful, but we should note that it is not a cure—for anxiety nor any other illness. If anxiety is making it hard for you to focus or function, it’s time to talk to your doctor. You can meditate in the waiting room.

15 Convenient Products That Are Perfect for Summer

First Colonial/Lunatec/Safe Touch
First Colonial/Lunatec/Safe Touch

The Fourth of July is the epitome of summer—and after several months spent indoors, you need some outdoor fun more than anything. Check out these 15 summer must-haves while they’re on sale and save an extra 15 percent when you spend $50 or more with the code JULYFOURTH15.

1. CARSULE Pop-Up Cabin for Your Car; $300 (20 percent off)

Carsule tent from Mogics.
Mogics

This tent connects to your hatchback car like a tailgate mobile living room. The installation takes just a few minutes and the entire thing stands 6.5 feet tall so you can enjoy the outdoors from the comfort of your car.

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2. Mosquito Killer Lamp; $30 (25 percent off)

Mosquito-killing lamp.
Kinkoo

If you just so happen to be one of those unlucky souls who attracts a suspicious amount of mosquitos the second you step outside, you need this repellent lamp to help keep your arms and legs bite-free. It uses a non-toxic combination of LED lights, air turbulence, and other methods to keep the pests at bay.

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3. Super Shield Mosquito Repellent Electronic Watch Band; $17 (57 percent off)

Mosquito repeller watch.
Safe Touch

While a lamp is a great non-toxic solution for keeping bugs at bay, active individuals need a bug repellent that can keep up with their lifestyle. This wrist wearable keeps you safe from mosquitoes anywhere by using ultrasonic sounds to drive them away.

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4. ZeroDark 3-Piece Tactical Set: Flashlight, Lantern, and Headlamp; $20 (66 percent off)

Aduro flashlight set.
Audro

If you want your summer to be lit, this set will do the trick. All puns aside, this trio of LED brightness is perfect for camping fun and backyard parties, or it can be stored in the car for emergencies.

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5. Outdoor Collapsible Cooler and Camp Table Set; $64 (27 percent off)

First Colonial cooler.
First Colonial

Cookouts are easy with this cooler and table set that chills your drink until you're ready to pop it into one of the four convenient cupholders. Bring this set camping or out by the pool for convenience anywhere.

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6. Trident: Underwater Scooter; $550 (21 percent off)

Trident underwater scooter.
Geneinno

If you’ve ever dreamed of better mobility while exploring the water, you’re not alone. The Trident underwater scooter, which raised over $82,000 on Indiegogo, can propel you through the water at up to nearly 6 feet per second, which isn't that far off from how fast Michael Phelps swam in his prime. The battery on it will last 45 minutes, allowing you to traverse with ease.

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7. Go Portable Solar Oven; $119 (14 percent off)

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GoSun

Bake, roast, steam, or broil anywhere you bring this portable oven. Measuring in at just over a foot long and weighing only two pounds, the oven will work in most daytime weather conditions and can hold around 13 ounces of food.

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8. 3-in-1 Waterproof Bug Zapper Lantern; $25 (50 percent off)

3P Experts bug zapper.
3P Experts

Mosquitoes tend to be a big problem at night, partly because it's hard to swat in the dark. This lantern will light the area and zap mosquitos from nipping at you in the process.

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9. Urban E-Skateboard: Basic Version (Orange); $120 (73 percent off)

Urban Rover E-Skateboard
Urban Rover

This e-skateboard is perfect for getting around during the summer. You'll catch a breeze while you’re cruising on the battery-powered platform and won’t break a sweat when you pop the compact board in your bag.

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10. H2 Headlamp: Waterproof, Rechargeable LED Wide 180° Angle Headlight; $37 (26 percent off)

Headlamp from One80Light
One80Light

Camping, car troubles, and sports all pose a problem at night. This LED headlight will light up your surroundings across a 180-degree radius for prime visibility, meaning your outdoor activities won't have to stop when the sun sets.

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Bladeless fan
Whirlwind

This portable fan comes in a powerful handheld size so you can keep cool while on the move. Unlike other portable fans, this one has a sleek, bladeless design and features three different speeds.

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12. Bladeless Personal Fan; $22 (63 percent off)

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This bladeless fan won't just keep you cool while you work on your laptop—it also has a built-in rechargable battery that you can use to charge your phone.

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13. MOGICS Coconut: Portable Waterproof Light; $37 (24 percent off)

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Mogics

This portable light is designed to adapt to your lighting preference. It self-inflates in a few seconds and can bounce, get wet, and set the mood.

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Lunatec spray water bottle.
Lunatec

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It's All Goods

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This article contains affiliate links to products selected by our editors. Mental Floss may receive a commission for purchases made through these links. If you haven't received your voucher or have a question about your order, contact the Mental Floss shop here.

The Worst Drivers In America Live in These 15 States

Life of Pix, Pexels
Life of Pix, Pexels

No matter how many times you've been cut off on a road trip, anecdotal evidence alone can't prove that a certain state's drivers are worse than yours. For that, you need statistics. The personal finance company SmartAsset compiled data related to bad driving behaviors to create this list of the 15 states in America with the worst drivers.

This ranking is based on four metrics: the number of fatalities per 100 million miles driven in each state, DUI arrests per 1000 drivers, the percentage of uninsured drivers, and how often residents Google the terms “speeding ticket” or “traffic ticket.”

Mississippi ranks worst overall, with the second-highest number of fatalities and the second lowest percentage of insured drivers. This marked the third year in a row Mississippi claimed the bottom slot in SmartAsset's worst driver's list. This year, it's followed by Nevada in second place and Tennessee in third. You can check out the worst offenders in the country in the list below.

Some motorists may be more interested in avoiding the cities plagued by bad driving than the states. These two categories don't always align: Oregon, which didn't crack the top 10 states with the worst drivers, is home to Portland, the city with the worst drivers according to one quote comparison site. After reading through the list of states, compare it to the cities with the worst drivers in America here.

  1. Mississippi
  1. Nevada
  1. Tennessee
  1. Florida
  1. California
  1. Arizona
  1. South Carolina (Tie)
  1. Texas (Tie)
  1. New Mexico
  1. Alaska
  1. Louisiana
  1. Alabama
  1. Oregon
  1. Arkansas
  1. Colorado