This seminar introduces a novel “on-the-spot” approach to mindfulness, contrasting with the dominant view that mindfulness requires long-term, daily practice over extended periods. Study 1 shows that people commonly believe mindfulness is a sustained trait developed through consistent effort. Challenging this assumption, Studies 2a–5 demonstrate that short, state-based mindfulness practices—used when individuals notice high stress—can effectively reduce anxiety and stress.

Experimental results (Studies 2a–4) show that the benefits of brief mindfulness interventions hold even when controlling for baseline levels of mindfulness, anxiety, and stress, and are not dependent on long-term practice. These findings are further validated in real-world contexts, including stress during the onset of the COVID-19 pandemic and the aftermath of the 2024 U.S. Presidential Election.

Finally, a 4-week field experiment (Study 5) compares on-the-spot mindfulness, daily mindfulness practice, and a combined approach. The results suggest that meaningful reductions in anxiety and stress can be achieved through short, situational meditation practices alone. Overall, the study highlights that mindfulness can be used flexibly—like taking an aspirin when needed—without requiring extensive prior training.