The Digester

A randomized trial published in Nature Human Behaviour found that brief, self-guided interventions under 10 minutes can produce small month-long reductions in depression, with two exercises showing the clearest benefit in a 7,505-person study.

Researchers ran a randomized trial with 7,505 US adults testing 12 self-guided single-session interventions that each took under 10 minutes.
Two exercises, Interactive Cognitive Reappraisal and Finding Focus, produced small but measurable reductions in depressive symptoms one month later.
The average advantage for the two best exercises was about a 4% greater reduction on a standard depression measure versus the control condition.
Nearly all interventions boosted immediate feelings of hope and motivation after completion.
Interventions ranged from AI-based expressive writing to a program inspired by a Thai ad, and some are available free online, including Koko’s tools.
Authors emphasize these single-session programs are not a replacement for therapy but can broaden access and support people who lack other options.

10-minute online exercises reduce depression for a month, large trial shows

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