Mindful Attention Awareness Scale (MAAS)
A Validated Assessment of Present-Moment Awareness
What is the MAAS?
The Mindful Attention Awareness Scale (MAAS) is a scientifically validated tool developed by Brown and Ryan (2003) to measure dispositional mindfulness—your natural tendency to be attentive to and aware of present-moment experiences in daily life.
Your tendency to operate on "autopilot" versus being fully present and aware
Validated across multiple studies and populations, correlates with well-being
Answer honestly based on your typical experiences, not what you think you "should" answer
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MAAS Assessment
Below are statements about your everyday experience. Please indicate how frequently or infrequently you currently have each experience. Answer according to what really reflects your experience rather than what you think your experience should be.
Understanding Mindfulness
What Is Mindfulness?
Mindfulness is the psychological capacity for present-moment awareness—the ability to focus attention on what's happening right now, in this moment, rather than being lost in thoughts about the past or future.
Key Components of Mindfulness
- Present-moment awareness: Paying attention to current experiences rather than dwelling on the past or worrying about the future
- Non-judgmental observation: Noticing experiences without labeling them as "good" or "bad"
- Intentional attention: Deliberately directing focus rather than operating on autopilot
- Acceptance: Allowing experiences to be as they are without trying to change them
Autopilot vs. Mindful Awareness
Much of our daily life is spent on "autopilot"—doing things automatically without conscious awareness. While this efficiency is useful for routine tasks, excessive autopilot mode means we miss much of our life experience.
On Autopilot
- Eating without tasting food
- Driving without remembering the route
- Reading but not absorbing
- Conversations while thinking about other things
- Showering while mentally elsewhere
Mindfully Aware
- Savoring each bite of a meal
- Noticing the scenery while driving
- Being fully engaged with what you read
- Listening with full attention
- Feeling the water, noticing sensations
Trait vs. State Mindfulness
The MAAS measures trait mindfulness—your general tendency to be mindful in daily life. This is different from state mindfulness, which refers to your level of mindfulness in a specific moment (like during meditation).
Research shows that trait mindfulness:
- Can be increased through regular mindfulness practice
- Is associated with various well-being outcomes
- Varies across individuals but isn't fixed
- Tends to be lower in certain mental health conditions
Benefits of Mindfulness
Decades of research have demonstrated numerous benefits associated with higher mindfulness levels and regular mindfulness practice:
Mental Health Benefits
- Reduced anxiety: Mindfulness helps interrupt worry cycles and catastrophic thinking
- Lower depression risk: Mindfulness-based interventions reduce depression recurrence by 30-50%
- Better stress management: Increased ability to respond rather than react to stressors
- Improved emotional regulation: Greater awareness of emotions before they escalate
- Reduced rumination: Less repetitive negative thinking about past events
Cognitive Benefits
- Improved attention: Better ability to sustain focus and avoid distraction
- Enhanced working memory: Improved ability to hold and manipulate information
- Better decision-making: Reduced impulsivity, more thoughtful choices
- Increased cognitive flexibility: Ability to shift perspectives and adapt thinking
Physical Health Benefits
- Lower blood pressure: Mindfulness practice associated with cardiovascular benefits
- Improved sleep: Better sleep quality through reduced mental overactivity
- Reduced chronic pain: Changed relationship with pain sensations
- Stronger immune function: Some studies show improved immune markers
- Healthier eating: Mindful eating reduces overeating and emotional eating
Relationship Benefits
- Better communication: More present in conversations, better listening
- Increased empathy: Greater awareness of others' experiences
- Less relationship conflict: More thoughtful responses, fewer reactive arguments
- Greater relationship satisfaction: More appreciation of positive moments
Professional Benefits
- Reduced burnout: Better stress management and work-life boundaries
- Improved productivity: Better focus means more efficient work
- Enhanced creativity: Present-moment awareness opens creative possibilities
- Better leadership: Mindful leaders make better decisions and communicate more effectively
How to Practice Mindfulness
The good news is that mindfulness is a skill that can be developed. Here are evidence-based approaches to increasing your mindfulness:
Formal Mindfulness Practices
1. Mindfulness Meditation
The most well-researched method for developing mindfulness.
- Set aside dedicated time (start with 5-10 minutes)
- Focus attention on breath sensations
- When mind wanders (it will), gently return focus to breath
- The "noticing and returning" is the practice itself
Apps: Headspace, Calm, Insight Timer, Ten Percent Happier
2. Body Scan Meditation
Systematically focus attention through different body parts.
- Lie down or sit comfortably
- Move attention slowly from toes to head
- Notice sensations in each area without judgment
- Particularly helpful for physical tension and sleep
3. Walking Meditation
Bring mindful attention to the experience of walking.
- Walk slowly and deliberately
- Notice sensations in feet, legs, body
- Feel contact with ground, shift of weight
- Can be done anywhere you walk
Informal Mindfulness Practices
You can practice mindfulness during any daily activity:
Mindful Eating
- Put away distractions (phone, TV, computer)
- Notice the appearance, smell, texture of food
- Eat slowly, savoring each bite
- Notice flavors, textures, temperatures
- Pay attention to hunger and fullness signals
Mindful Listening
- Give full attention to the speaker
- Notice urges to interrupt or prepare responses
- Listen without judgment
- Notice tone, emotion, not just words
Mindful Transitions
- Use transitions between activities as mindfulness cues
- Before getting out of bed, take three conscious breaths
- Pause before entering a meeting or room
- Notice your feet on the ground when standing
Building a Mindfulness Habit
- Start small: Even 2-5 minutes daily is beneficial
- Same time, same place: Anchor practice to existing routine
- Be patient: Benefits accumulate gradually over weeks and months
- Don't judge your practice: A "bad" meditation where mind wanders is still valuable
- Consider a course: MBSR (Mindfulness-Based Stress Reduction) is an 8-week structured program
Evidence-Based Mindfulness Programs
- MBSR (Mindfulness-Based Stress Reduction): 8-week program developed at UMass Medical School
- MBCT (Mindfulness-Based Cognitive Therapy): Combines mindfulness with CBT, especially for depression
- ACT (Acceptance and Commitment Therapy): Incorporates mindfulness with values-based action
- DBT (Dialectical Behavior Therapy): Uses mindfulness as core skill
About the MAAS
Development and Validation
The Mindful Attention Awareness Scale (MAAS) was developed by Kirk Warren Brown and Richard M. Ryan at the University of Rochester and published in 2003 in the Journal of Personality and Social Psychology.
What the MAAS Measures
Unlike some mindfulness measures that focus on multiple facets, the MAAS specifically measures mindful attention and awareness—the presence or absence of attention to and awareness of what's occurring in the present moment.
The scale items describe everyday experiences of being on "autopilot"—acting without awareness, being preoccupied, etc. Higher scores (meaning you experience these things less frequently) indicate higher dispositional mindfulness.
Psychometric Properties
- Internal consistency: Cronbach's alpha typically 0.82-0.87
- Test-retest reliability: 0.81 over 4-week period
- Single-factor structure: Measures a unitary construct
- Convergent validity: Correlates with other mindfulness measures
- Discriminant validity: Distinct from related constructs like self-consciousness
Research Findings
Studies using the MAAS have found that higher scores are associated with:
- Greater emotional well-being and life satisfaction
- Lower levels of stress, anxiety, and depression
- Better self-regulation and impulse control
- More adaptive coping strategies
- Higher levels of self-awareness and self-knowledge
- Greater autonomy and sense of choice
- More positive affect and less negative affect
Populations Studied
The MAAS has been validated across diverse populations including:
- College students and general adults
- Clinical populations (cancer patients, chronic pain, substance abuse)
- Workplace settings
- Different cultural and linguistic groups
- Zen practitioners (who score significantly higher than non-meditators)
Scoring
The MAAS produces a single score calculated as the mean of all 15 items. Scores range from 1 to 6, with higher scores indicating higher dispositional mindfulness.
Original Citation
Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848.
Limitations
- Self-report measure (subject to response biases)
- Measures only attention/awareness facet of mindfulness
- Reverse-scored items (measures absence of mindlessness rather than presence of mindfulness)
- May not capture all aspects of mindfulness (e.g., acceptance, non-judgment)
Frequently Asked Questions
Mindfulness is definitely learnable. While people have different baseline levels of dispositional mindfulness, research consistently shows that mindfulness can be increased through practice. Studies show that even 8 weeks of mindfulness training (like MBSR) significantly increases MAAS scores. Regular meditators, such as Zen practitioners, score substantially higher than non-meditators.
Some benefits can be noticed immediately (feeling calmer after a meditation session), while others develop over weeks to months of regular practice. Research typically uses 8-week programs, which show measurable changes in brain structure and function. However, even brief practices (a few minutes daily) can provide benefits. Consistency matters more than duration—daily short practice beats occasional long sessions.
In general adult samples, mean MAAS scores typically range from 3.5 to 4.0. Scores above 4.5 indicate above-average mindfulness. Zen practitioners in one study averaged 4.38, significantly higher than community adults (3.97) and college students (3.83). However, the score is most useful as a personal baseline—you can track changes in your own mindfulness over time rather than comparing to others.
Higher mindfulness is generally associated with better outcomes. However, mindfulness practice can occasionally bring up difficult emotions or experiences, especially for people with trauma history. In rare cases, intensive practice can cause disorientation or anxiety. For most people, mindfulness is beneficial, but if you have a mental health condition or trauma history, consider learning mindfulness with a trained teacher or therapist who can provide appropriate support.
The MAAS asks about experiences of being on "autopilot" because these are easier to accurately report. It can be hard to know when you're being mindful (since mindfulness often means not thinking about yourself), but it's easier to notice in retrospect when you weren't paying attention. The scoring is then reversed—experiencing these moments less frequently indicates higher mindfulness.
The MAAS focuses specifically on attention and awareness—being present versus on autopilot. Other measures like the FFMQ (Five Facet Mindfulness Questionnaire) assess multiple facets including non-reactivity, observing, describing, acting with awareness, and non-judging. The MAAS is simpler and faster but doesn't capture these other aspects. The best choice depends on your purpose.
No, but they're related. Mindfulness is a quality of awareness—being present and attentive. Meditation is a practice that cultivates mindfulness. You can be mindful without meditating (like eating mindfully), and meditation isn't the only way to develop mindfulness. However, regular meditation is one of the most effective methods for increasing trait mindfulness over time.
If you're actively working on developing mindfulness through practice, retaking the MAAS every 4-8 weeks can help you track progress. This gives enough time for meaningful changes to occur. If you're not actively practicing, checking in every few months or when you notice changes in your life circumstances can be useful. Avoid taking it too frequently, as scores can fluctuate day-to-day based on mood and recent experiences.
Sources & References
Original MAAS Development:
- Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848. PubMed
Mindfulness Research:
- Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041-1056. PubMed
- Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516. PubMed
- Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
Clinical Applications:
- Khoury, B., et al. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771. PubMed
- Goldberg, S. B., et al. (2018). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 59, 52-60. PubMed
Important Disclaimer
This assessment is an educational tool to help you understand your current level of mindful attention and awareness. It is not a diagnostic instrument and should not be used to diagnose or treat any mental health condition.
The MAAS measures one aspect of mindfulness and provides a snapshot based on your self-reported experiences. Results may vary based on your current mood, life circumstances, and how you interpret the questions.
If you're interested in developing mindfulness or are concerned about your mental health, consider consulting with a qualified mental health professional, mindfulness teacher, or healthcare provider.