Busy? Stressed? Here’s Why Even One Minute of Meditation Can Change Your Day

In a world where our to-do lists never seem to end, the idea of setting aside time for meditation can feel impossible. But what if you could get real benefits from just a minute of mindfulness? '10% Happier' makes a compelling case for the power of short, consistent practice.

Research shows that even brief meditations can lower cortisol, reset your nervous system, and improve your ability to focus. The secret is not in the length of time but in the quality of your attention. Harris shares stories of busy parents, executives, and athletes who have woven mindfulness into their routines—sometimes while waiting for coffee or riding the elevator.



Habit stacking—attaching meditation to an existing routine like brushing your teeth—makes it easier to remember and sustain. Visual reminders, such as sticky notes or app notifications, provide gentle nudges throughout the day. And with the rise of meditation apps, guided sessions are always just a tap away.

The key is consistency, not perfection. Missing a day isn’t failure; it’s just another opportunity to begin again. Over time, these small moments of mindfulness accumulate, leading to noticeable changes in how you handle stress, make decisions, and connect with others.

Whether you have one minute or one hour, the message is clear: mindfulness is for everyone, everywhere. Start small, stay curious, and watch the benefits unfold.

References: 10% Happier, Mindfulness Research, A Better Jones Blog