Objectives Despite a weak evidence base, daily use of mindfulness-based self-help smartphone applications (apps) is said to promote wellbeing. However, many do not use these apps in the way that app developers and mindfulness proponents recommend. We sought to determine whether the “Calm” app works, and whether it does so even when it is used intermittently. Methods Employing a mixed-methods design, we recruited a self-selected sample of 269 students from a Scottish university (81% female, 84% white, mean age 23.89) to engage with a seven-day introductory mindfulness course, delivered using Calm, currently one of the most popular, yet under-researched, apps. Results Daily course engagement was associated with significant gains in wellbeing (p ≤.001, d = 0.42), trait mindfulness (p ≤.001, d = 0.50) and self-efficacy (p ≤.014, d = 0.21). Intermittent course engagement was also associated with significant gains in wellbeing (p ≤.028, d = 0.34), trait mindfulness (p ≤.010, d = 0.47) and self-efficacy (p ≤.028, d = 0.32). This study is therefore the first to demonstrate that the Calm app is associated with positive mental health outcomes. It also shows that regular use is not essential. A thematic analysis of qualitative data supported these quantitative findings. However it also revealed that some participants had negative experiences with the app. Conclusions for practice Mindfulness-based self-help apps such as Calm have the potential to both enhance and diminish users' wellbeing. Intermittent mindfulness practice can lead to tangible benefits. Therefore, mindfulness proponents should not recommend daily practice, should increase awareness of the potential for negative outcomes, and resist the idea that mindfulness practice works for everyone. Developers of mindfulness apps ought to make specific features customisable in order to enhance their effectiveness.

中文翻译：

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间歇性的正念练习可能是有益的，而日常练习可能是有害的。对“Calm”应用程序（主要是积极的）效果的深入、混合方法研究

目标 尽管证据基础薄弱，但据说每天使用基于正念的自助智能手机应用程序（应用程序）可以促进幸福感。然而，许多人并没有按照应用程序开发人员和正念支持者推荐的方式使用这些应用程序。我们试图确定“Calm”应用程序是否有效，以及即使在间歇使用时也有效。方法 采用混合方法设计，我们从苏格兰大学招募了 269 名学生的自选样本（81% 女性，84% 白人，平均年龄 23.89）参加为期 7 天的正念入门课程，使用 Calm，目前最流行但研究不足的应用程序之一。结果 每日课程参与与幸福感 (p ≤.001, d = 0.42)、特质正念 (p ≤.001, d = 0.50) 和自我效能感 (p ≤.014, d = 0.21) 显着相关。间歇性课程参与也与幸福感（p ≤.028，d = 0.34）、特质正念（p ≤.010，d = 0.47）和自我效能（p ≤.028，d = 0.32）的显着提高有关。因此，这项研究首次证明 Calm 应用程序与积极的心理健康结果相关。它还表明，经常使用不是必需的。定性数据的专题分析支持这些定量发现。然而，它也显示一些参与者对该应用程序有负面体验。练习结论基于正念的自助应用程序，例如 Calm，有可能增强和减少用户的幸福感。间歇性的正念练习可以带来实实在在的好处。因此，正念支持者不应该推荐日常练习，应该提高对潜在负面结果的认识，并抵制正念练习对每个人都有效的想法。正念应用程序的开发人员应该定制特定功能以提高其有效性。