Executive Summary

Whether you are trying to reconcile conflicting stakeholder priorities, finding a solution to a customers issue, or launching a new product line, your solution probably wont come out of a textbook. But its hard to keep having great ideas day after day. What do you do when you run out of good ideas? How do you get your mojo back?One increasingly popular solution is mindfulness meditation.Google, Goldman Sachs, and Medtronicare among the many leading firms that have introduced meditation and other mindfulness practices to their employees. Executives at these and other companies say meditation is not only useful as a stress-reduction tool but can also enhance creativity, opening doors where once there seemed to be only a wall.To gain a deeper understanding of the effectiveness of short meditation sessions in boosting creativity, the authorslooked first at the literature and then conducted their own experiments.They found thatmindfulness mediation works to enhance creativity and innovation, and 10 to 12 minutes of itare enough to boost creativity.

In more and more occupations, creativity is part of the job description. Whether you are trying to reconcile conflicting stakeholder priorities, finding a solution to a customers issue, or launching a new product line, your solution probably wont come out of a textbook. But its hard to keep having great ideas day after day. What do you do when you run out of good ideas? How do you get your mojo back?

One increasingly popular solution is mindfulness meditation. Google, Goldman Sachs, and Medtronic are among the many leading firms that have introduced meditation and other mindfulness practices to their employees. Executives at these and other companies say meditation is not only useful as a stress-reduction tool but can also enhance creativity, opening doors where once there seemed to be only a wall.

To gain a deeper understanding of the effectiveness of short meditation sessions in boosting creativity, we looked first at the literature and then conducted our own experiments. Heres what we found.

Mindfulness mediation works to enhance creativity and innovation.Many executives have taken up meditation because they find it helps themswitch gears when stress piles up. Research shows that mindfulness meditation can have many positive effects on workplace outcomes. Regularly doing it boosts your resilience, enabling you to mitigate stress, regulate emotions, and have a more positive outlook so that you can bounce back from setbacks. It helps you develop the ability to switch off reactive fight-or-flight responses and engage in a more thoughtful mode thats crucial for making balanced decisions.

In hisbookMindfulness for Creativity, Danny Penman argues that mindfulness meditation and other mindfulness practices enhance three essential skills necessary for creative problem solving. First, mindfulness switches on divergent thinking. In other words, meditation opens your mind to new ideas. Second, mindfulness practice improves attention and makes it easier to register the novelty and usefulness of ideas. And finally, mindfulness nurtures courage and resilience in the face of skepticism and setbacks, which is important because failure and setbacks are inextricably linked with any innovation process.

Ten to 12 minutes are enough to boost creativity.To further verify that creativity is among the early benefits of mindfulness meditation, and to test how earlier findings could be applied to benefit idea generation in organizations, we set up an experiment at Erasmus University in Rotterdam, Netherlands. Unlike the objectives of earlier research, we were interested in whether a few minutes of mindfulness mediation would be enough to boost creativity. One hundred twenty-nine participants (all of them students) were divided into three groups and assigned a creative task: Generate as many business ideas as possible for using drones.

Before the individual brainstorming began, one group participated in a 10-minute audio-guided mindfulness meditation, and a second group participated in a 10-minute fake meditation exercise (they were instructed to think freely by letting their minds wander). A third group started to brainstorm immediately.

Each of the three groups generated roughly the same number of ideas, and the length of the descriptions of the ideas was similar. The main difference was that meditators came up with a much wider range of ideas.The ideas of each participant in the two non-meditator groups were in at least two categories, versus four categories for the meditators. The ideas of eachindividual in the largest segment ofnon-meditators (20% of the two groups)fell into fivecategories (such as delivering and filming items). By comparison, the ideas of each person in the largest segment of meditators (21% of the group) were in ninecategories, which included gardening (cutting trees, watering flowers) and security (extinguishing fires) and ranged from the somewhat plausible (washing windows) to the downright silly (feeding giraffes).

We looked for other reasons besides meditation that could explain the differences. In our regression analyses, we controlled for several variables that could influence idea flexibility, such as whether participants enjoyed the brainstorming task. Even discounting the results ofthese other factors, the meditators demonstrated a 22% wider range of ideas than the two non-meditating groups.

We also found that a short meditation, similar to physical exercise, often put people in a more positive and relaxed frame of mind. Inthe group that had meditated, most people felt less negative. In particular, meditation decreased participants feeling of restlessness (by 23%), nervousness (by 17%), and irritation (by 24%).

To further corroborate our findings, we conducted a second experiment with a group of 24 senior innovation managers at a large Dutch research organization. Similar to the exercise with the students, these executives meditated for 12 minutes and then generated ideas individually on how to create a more inclusive culture in an organization. Subsequently, they worked in groups to develop their ideas further.

Most participants reported that meditation helped them clear their minds, focus more on the task at hand, and come up with original solutions. And they did: One idea was that managers or employees would swap departments for a week (and subsequently report in a company magazine and to their own departments about what they observed) in a way that was reminiscent of a Dutch reality program where teenagers swap families. Another idea was to give in-company TED talks to highlight cool ideas and scientists across various divisions.

Better ideas, better decision making, and a better mood all in the time it takes to drink a cup of coffee? Our study suggests that its all true. As Mirabai Bush, Googles adviser forSearch Inside Yourself, the companys corporate mindfulness program, puts it, Mindfulness will make your life work better and your work life better. Its a win-win!

In the end, the only way to really see whether you like mindfulness meditation is to try it yourself. Download one of the many short mindfulness meditation courses available online (including meditation apps such as Headspace, Calm, or buddhify), or just follow the instructions below.

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Can 10 Minutes of Meditation Make You More Creative? - Harvard Business Review