Mindfulness meditation in a chaotic world

Mindfulness on the Go: Can a 5-Minute Meditation Curb Impulsive Choices?

Mira Elwood in Mind & Education August 2025 • 4 min read.

"New research explores how brief mindfulness training can help manage momentary impulsivity and improve decision-making."

In today's fast-paced world, impulsivity can often lead to regrettable decisions. Whether it's succumbing to immediate gratification or making hasty choices, the tendency to prioritize short-term rewards over long-term goals is a common struggle. Delay discounting, the preference for smaller-sooner rewards over larger-later ones, is a well-known concept in behavioral science that describes this phenomenon. It's not just about resisting a tempting treat; impulsivity can have far-reaching consequences, impacting everything from financial stability to personal relationships.

But what if there was a simple, accessible tool to help manage these impulsive urges? Mindfulness, the practice of paying attention to the present moment without judgment, has gained increasing attention for its potential to improve mental well-being and cognitive function. Studies have shown that mindfulness can reduce stress, anxiety, and even addictive behaviors. Now, emerging research suggests that even brief mindfulness exercises could offer a way to curb momentary impulsivity.

A recent study published in the Journal of Contextual Behavioral Science investigated the impact of a brief mindfulness training session on momentary impulsivity. The researchers sought to determine whether a short, guided mindfulness exercise could influence participants' choices in a monetary delay discounting task, offering insights into practical strategies for managing impulsive behavior in everyday life.

Can a Quick Meditation Really Make a Difference?

Mindfulness meditation in a chaotic world

The study, conducted at Southern Illinois University, Carbondale, involved 24 graduate students who were randomly assigned to either an experimental group or a control group. The experimental group participated in a 5-minute mindful breathing exercise, guided by a video that prompted them to focus on body awareness, muscle relaxation, and breath observation. The control group, on the other hand, watched a contemporary music video for the same duration.

Before and after the interventions, both groups completed a monetary delay discounting questionnaire. This questionnaire presented participants with a series of choices between receiving a smaller amount of money immediately or a larger amount after a specified delay. By analyzing these choices, the researchers could assess each participant's level of impulsivity.

Decreases in impulsive responding were observed in the experimental group after the mindfulness exercise.
No significant changes in impulsive responding were seen in the control group.
The findings suggest that even brief mindfulness exercises can reduce the probability of impulsive choices.

The results revealed a significant difference between the two groups. Participants in the mindfulness group demonstrated a decrease in impulsive responding after the exercise, while the control group showed no significant change. This suggests that even a brief mindfulness intervention can have a tangible impact on momentary impulsivity.

Finding Calm in the Chaos: Practical Takeaways

These findings offer a promising glimpse into the potential of mindfulness as a tool for managing impulsivity in daily life. While further research is needed to explore the long-term effects and broader applications of brief mindfulness interventions, the study suggests that even a few minutes of focused breathing can make a difference in the choices we make. In a world filled with distractions and temptations, incorporating mindfulness into our routines could be a valuable strategy for cultivating greater self-control and making decisions that align with our long-term goals.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.1016/j.jcbs.2018.11.003, Alternate LINK

Title: The Effect Of Brief Mindfulness Training On Momentary Impulsivity

Subject: Behavioral Neuroscience

Journal: Journal of Contextual Behavioral Science

Publisher: Elsevier BV

Authors: Mark R. Dixon, Dana Paliliunas, Jordan Belisle, Ryan C. Speelman, Karl F. Gunnarsson, Jordan L. Shaffer

Published: 2019-01-01

Everything You Need To Know

What exactly is Mindfulness, and why is it important in this context?

Mindfulness is the practice of paying attention to the present moment without judgment. The significance of Mindfulness in this context is its potential to improve decision-making and manage impulsivity. By focusing on the present, individuals can become more aware of their urges and make choices that align with their long-term goals, rather than succumbing to immediate gratification. Implications of Mindfulness are reduced stress, anxiety, and addictive behaviors, and improved cognitive function.

What is Impulsivity, and why should I care?

Impulsivity refers to the tendency to prioritize short-term rewards over long-term goals, often leading to regrettable decisions. It is important because it can impact various aspects of life, including financial stability and personal relationships. The concept of Delay discounting, the preference for smaller-sooner rewards over larger-later ones, explains how people make impulsive choices. Implications of understanding impulsivity include better self-control and the ability to make decisions that support long-term well-being.

Can you explain Delay discounting?

Delay discounting is the preference for smaller-sooner rewards over larger-later ones. It explains the phenomenon of impulsivity. It is significant because it describes the choices people make when faced with immediate gratification versus delayed rewards. The implications are understanding the choices that individuals make when faced with impulsivity and developing strategies to make decisions that align with long-term goals.

How was the study structured to investigate mindfulness?

The study involved two groups, one experimental and one control, to investigate the effects of a 5-minute mindfulness exercise. The experimental group participated in a mindful breathing exercise focused on body awareness, muscle relaxation, and breath observation. The control group watched a contemporary music video. The significance of this design is to compare the effects of mindfulness on impulsivity versus a control activity. The implications are that it reveals whether a brief mindfulness intervention can influence decision-making and manage impulsive behaviors.

What were the main outcomes of the study, and what do they mean?

The study's findings suggest that brief mindfulness exercises can reduce impulsive choices. Participants in the mindfulness group showed a decrease in impulsive responding after the exercise, while the control group showed no significant change. The significance is that it demonstrates that a short intervention can have a tangible impact on momentary impulsivity. The implications include the possibility of incorporating mindfulness into daily routines as a tool for cultivating self-control and making decisions that align with long-term goals.