Loading Calculator...
Please wait a moment
Please wait a moment
A validated measure of present-moment awareness and attention in daily life
Rate how frequently you have these experiences in daily life
1. I could be experiencing some emotion and not be conscious of it until some time later
2. I break or spill things because of carelessness, not paying attention, or thinking of something else
3. I find it difficult to stay focused on what is happening in the present
4. I tend to walk quickly to get where I am going without paying attention to what I experience along the way
5. I tend not to notice feelings of physical tension or discomfort until they really grab my attention
6. I forget a person's name almost as soon as I have been told it for the first time
7. It seems I am "running on automatic" without much awareness of what I am doing
8. I rush through activities without being really attentive to them
9. I get so focused on the goal I want to achieve that I lose touch with what I am doing right now to get there
10. I do jobs or tasks automatically, without being aware of what I am doing
11. I find myself listening to someone with one ear, doing something else at the same time
12. I drive places on "automatic pilot" and then wonder why I went there
13. I find myself preoccupied with the future or the past
14. I find myself doing things without paying attention
15. I snack without being aware that I am eating
Average score: ~3.8 (general population)
Developers: Brown & Ryan (2003)
Items: 15 questions
Scale: 1-6 (higher = more mindful)
Reliability: α = 0.82-0.87
Mindfulness is paying attention to the present moment, on purpose, without judgment. It means being aware of your thoughts, feelings, sensations, and surroundings right now, rather than dwelling on the past or worrying about the future.
No. While meditation builds mindfulness skills, you can practice informal mindfulness throughout the day. However, regular meditation typically leads to greater mindfulness improvement.
Research shows benefits from as little as 10 minutes daily. Consistency matters more than duration. Start small and gradually increase. Some benefit comes from even brief practices.
While mindfulness has roots in Buddhist practice, secular mindfulness training (like MBSR) is evidence-based and non-religious. It can complement any belief system or none.
The goal is not to stop thinking but to notice when you are lost in thought and gently return attention to the present. Getting distracted is normal; noticing and returning is the practice.
Yes. Research strongly supports mindfulness for anxiety. It reduces worry, increases tolerance of uncertainty, and helps break the cycle of anxious thoughts. MBSR shows effects similar to medication.
Helpful resources for developing mindfulness: