Students Who Struggle To Focus Gain Most From Mindfulness

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 |  By Paul Harrison

A new study shows that even a few minutes of mindfulness can sharpen attention—especially for students who think they can’t focus. The surprising finding: those who expected to struggle the most actually gained the biggest improvements in concentration. Later, I share tips to get started, even if you’ve always felt too restless to meditate..

Research

Researchers at the University of South Florida and Wenzhou-Kean University tested whether a single 10-minute session of mindful breathing could improve attention in college students with no prior meditation experience.

Using EEG recordings, they measured brain activity associated with focus. The surprising result: students who reported the highest levels of inattention—those who assumed they would struggle with meditation the most—showed the largest improvement in these brain markers of focus.

This is good news for the many schools that have begun to introduce mindfulness to the classroom, such as ACCLA in SoCal, where students are encouraged to engage in activities like deep breathing to manage stress.

Why This Matters for Students

As a meditation teacher, this study mirrors what I see every day: the students who think they’re “too restless” or “too distracted” to meditate often experience the biggest breakthroughs when they try.

Ten minutes of stillness can feel impossible at first, but when it clicks, the brain seems to remember how to pay attention.

I’ve watched students go from feeling overwhelmed by their own thoughts to discovering a sense of calm focus, sometimes in a single session.

The Study: How It Worked

The study recruited 121 university students, aged 18 to 31, none of whom had meditated before. Participants were split into two groups. One group followed a guided mindful breathing practice, focusing gently on their breath without judgment. The other listened to a short talk on zero-waste living. Afterwards, both groups completed a computer-based attention test while researchers measured their brain activity.

Results: Mindfulness Changed Everything

While both groups showed some improvement—simply pausing for ten minutes helped—students in the mindfulness group improved significantly more. The effect was strongest for those who expected to struggle: meditation boosted their brain markers of focus the most, while the control activity actually made attention worse.

In other words, the very people who assumed mindfulness would be impossible for them gained the biggest benefit.

Tips to Get Started if You Struggle to Focus

If you’ve ever thought, “I’m too distracted to meditate,” you’re not alone. Here’s what I tell my students to make mindfulness doable:

  • Start Small: Try 3–5 minutes of mindful breathing. Even this tiny window can train your brain to notice focus.
  • Use Guided Practices: Listening to a guided meditation helps when your mind jumps around. You can try one online—or even take a lesson with me to get personalized guidance.
  • Focus on the Breath, Not Emptying Your Mind: Attention slips are normal. Simply noticing when your mind wanders and returning to your breath is the real practice.
  • Pick a Consistent Time: Doing a short session before class, studying, or bedtime helps make it a habit. Be Gentle with Yourself: Progress may feel slow at first. The breakthrough often comes after persistence, not perfection.

Small Practices, Big Gains

The findings suggest that short, guided mindfulness exercises could be a simple, low-cost tool to help students struggling with constant distraction. Even ten minutes can make a measurable difference, offering hope for those who often feel left behind in traditional learning environments.

Next Steps

Researchers caution that more studies are needed to see how these effects hold up in people with diagnosed ADHD or other mental health conditions. Still, the takeaway is clear: focus isn’t fixed. For students with attention challenges, brief mindful breathing sessions—and guidance from someone who’s seen the transformations firsthand—may be an unexpectedly powerful tool.