Laboratoire Interdisciplinaire des Sciences du Numérique, Orsay, France.
Laboratoire Complexité, Innovation & Activités Motrices et Sportives, Université Paris-Saclay, Orsay, France.
JMIR Form Res. 2024 Oct 15;8:e47251. doi: 10.2196/47251.
Mindfulness improves well-being, improves emotional regulation, reduces impulses to eat, and is linked to increased physical activity. Mindfulness interventions usually focus on 1 aspect but do not offer an approach to holistically improving lifestyle.
This study aims to address this gap by designing and evaluating a holistic mindfulness intervention.
Committing to a 12-week intervention with 2-hour sessions without knowing whether you will enjoy it can be a hindrance for someone completely unfamiliar with mindfulness. For this reason, we decided to design a mindfulness intervention with short sessions over a reduced number of weeks. The aim is to enable novices to discover different aspects of mindfulness while at the same time offering a satisfactory practice for people who are already practicing mindfulness. We designed and evaluated a web-based mindfulness intervention in 5 sessions of 5 to 10 minutes each on well-being, diet, and physical activity to support a healthier lifestyle. The first 2 sessions focus on formal mindfulness meditation to enable novices to discover mindfulness and its main principles. Then there are 2 sessions about food. The first session about food aims to develop a sense of satisfaction with the food we eat and to focus our attention on new sensations. The second session about food aims to develop the ability to resist the lure of unhealthy foods. Finally, there is a session on physical activity. The aim is to develop a particular awareness of the body during movement, to increase satisfaction with physical activity, and to develop regular exercise.
In total, 32 participants completed the intervention. After the intervention, we observed decreases in negative affect, anxiety, and emotional distress, and an increase in dispositional mindfulness. There was no effect on reported healthy eating habits and physical activity habits. Few participants repeated the exercises as recommended. The majority of our participants were new to mindfulness. The majority of our participants reported being satisfied with the different sessions. A few minor difficulties were mentioned, mainly related to the environment in which the participants carried out the sessions. Only 1 session was less satisfactory for one-third of the participants. The session on resistance to unhealthy foods was formulated too strictly and the idea of banning certain foods was a hindrance for one-third of the participants. A reformulation is needed.
The mindfulness exercises were well accepted and promoted a state of mindfulness. It would be interesting to provide easier technical access to the exercises via a mobile app so that they can be repeated easily.
正念可以改善幸福感、情绪调节能力，减少进食冲动，与增加身体活动量有关。正念干预通常专注于一个方面，但并未提供一种全面改善生活方式的方法。
本研究旨在通过设计和评估一种整体的正念干预来解决这一差距。
对于完全不熟悉正念的人来说，承诺参加为期 12 周、每次 2 小时的干预而不知道自己是否会喜欢它可能会成为一个障碍。出于这个原因，我们决定设计一种短时间、少周数的正念干预。目的是让新手在发现正念的不同方面的同时，为已经在练习正念的人提供满意的实践。我们设计并评估了一个基于网络的正念干预，包括 5 次每次 5-10 分钟的课程，内容涉及幸福感、饮食和身体活动，以支持更健康的生活方式。前 2 节课专注于正式的正念冥想，使新手能够发现正念及其主要原则。然后有 2 节课关于食物。第一节课关于食物旨在培养对我们所吃食物的满足感，并专注于新的感觉。第二节课关于食物旨在培养抵制不健康食物诱惑的能力。最后是关于身体活动的一节课。目的是在运动过程中培养对身体的特殊意识，提高对身体活动的满意度，并养成定期锻炼的习惯。
共有 32 名参与者完成了干预。干预后，我们观察到负性情绪、焦虑和情绪困扰减少，而性格正念增加。对报告的健康饮食习惯和身体活动习惯没有影响。很少有参与者按照建议重复练习。我们的大多数参与者都是正念新手。我们的大多数参与者报告对不同的课程感到满意。提到了一些小困难，主要与参与者进行课程的环境有关。只有 1 节课对三分之一的参与者不太满意。关于抵制不健康食物的课程制定得过于严格，禁止某些食物的想法对三分之一的参与者来说是一个障碍。需要重新制定。
正念练习得到了很好的接受，并促进了正念状态。通过移动应用程序更容易地获得练习技术访问权限将很有趣，以便可以轻松地重复练习。
