Headspace vs Calm: Which Mindfulness Meditation App Is Right for You?

Sometimes, taking a breath and closing your eyes in the midst of a busy hour can make all the difference between a good and a bad day. Mindfulness apps have become popular globally due to their benefits for mental health and managing stress.

The mindfulness and meditation market has several prominent leaders, with two popular meditation apps claiming the top spots. A recent study on the lifetime users of mindfulness meditation tools found that Calm and Headspace apps were leading the race, with 29.8% and 28.6% of users, respectively, preferring them. Both are impressive instruments to help you fall asleep, learn mindfulness practices, and master self-care.

How to pick between the two of them? This review outlines the key differences between Calm and Headspace, highlights what each does best, and helps you decide which might suit your needs better.

Key Learnings

• Seventy-five percent of research trials involving Headspace reported improved depression outcomes, while 8-week Calm interventions significantly reduced stress and boosted mindfulness.
• If Headspace or Calm help you stay present, Liven can take you a step further, turning those moments of mindfulness into deeper self-reflection and personal insight.

Calm and Headspace: Overview

Calm and Headspace responded to the emerging need in the mindfulness industry when such products were scarce. Let’s look at both of them — quick basics to know what distinguishes them from each other.

Headspace was founded in 2010 by Andy Puddicombe and Richard Pierson and was one of the first meditation apps with such an approach. Puddicombe drew inspiration from his experience as a Buddhist monk and decided to introduce mindfulness to a broader audience. Initially focused on guided activities covering mentally healing strategies, morning meditations, micro meditation, and more, Headspace has since expanded its content to include mindfulness, sleep stories, and mental health. It’s known for its beginner-friendly approach and a structured focus on mindfulness practices.

Founded two years later, Calm came to life with the help of Michael Acton Smith and Alex Tew. It started to focus on relaxation, sleep quality, and stress management through the use of music, meditation practice, and storytelling. Calm app is driven by Smith’s desire to keep the app story-driven, based on his prior experience in the entertainment and kids’ products industries. Calm’s Sleep Stories and collaborations with famous voices, such as Matthew McConaughey, Harry Styles, Idris Elba, and Jennifer Garner, made it popular.

Calm vs Headspace: Apps Comparison

Headspace App

People who prefer their mindfulness apps to be practical yet cheerful will fall for Headspace’s narrative tone. The app offers numerous meditation courses that begin with a hands-on approach. Headspace emphasizes a routine-oriented strategy to becoming more mindful, suggesting (rightfully so) that long-term improvement comes with developing new habits. 

The app is designed for individuals who want to learn about mindfulness meditation, and you can jumpstart your lifestyle transformation with its course "The Basics", which explains the main tools needed to get into this new habit.

Headspace has a comprehensive library with exercises to try if you’re unsure where to start. It aims to introduce guided meditations and mindfulness into everyday life at your own pace and for all occasions, which is why it shows streaks and tracks user habits over time.

Features

• Structured meditation courses for users with no to moderate experience
• Daily practices to build consistency
• 1000+ guided meditations
• Habit tracking and rewards to encourage regular use
• Podcasts with useful mindfulness and life-related content
• Sleep resources (sleepcasts, sleep music, sleep meditations, sleep stories, etc.)
• Animations and visual guides
• Reminders and notifications to build a habit
• Short “on-the-go” exercises
• Ebb, AI companion
• Connecting with mindfulness specialists.

Strengths

• A structured curriculum for those who prefer progression and a well-defined path
• An extensive library with guided meditations from licensed professionals
• A strong foundation in behavioral science that emphasizes habit-building and consistent practice
• A beginner-friendly focus makes it an excellent choice for newbies
• Animations and simple explanations help with understanding
• Inclusive, practical, and covers a variety of topics for all ages
• Particularly great for people with kids due to additional content. 

Opportunities for Growth

• Headspace delivers a structured and thoughtfully designed mindfulness experience. However, some users have mentioned that its format may feel too guided for those who prefer a more flexible or intuitive approach.
• Currently, access for users under 18 is limited, which may restrict younger audiences from fully engaging with the app.
• While the platform includes features that connect mindfulness with productivity, this focus may not appeal to everyone’s personal wellness goals.
• On popular review sites such as Trustpilot, a few users have observed that some meditation sessions feel repetitive over time.
• Additionally, some users have reported occasional issues with subscriptions or customer support, indicating room for smoother user experience improvements.

What Does the Science Say?

The use of Headspace has scientific backing — several publications have explored its benefits and found a link between utilizing this app and improvements in well-being and mindfulness. A 2019 study found that practicing meditation at least once a day for 8 weeks improved users’ well-being, decreased stress, and enhanced their sense of workplace social support.

Another research, conducted under the direct supervision and participation of a neuroscientist working at Headspace, was published in a Mindfulness journal, following rigorous testing and peer-review processes. This publication reports that mindfulness practices led to improvements in affect, irritability, and stress, even after just 10 sessions.

A more recent scientific piece conducted a systematic review of randomized controlled trials dedicated to popular meditation apps like Headspace. The authors note that Headspace improved users’ mental wellness outcomes in 75% of the studies; however, they also comment that the authors of the research sometimes collaborate with Headspace on a regular basis.

In 2024, a team of researchers explored more than 21,000 Headspace users and found that at least 23% of them reported lower levels of perceived stress. 

Ratings and Customer Reviews

Headspace maintains strong user ratings across major app platforms. On the App Store, it holds a 4.8-star rating from nearly one million reviews, while on Google Play, over 337,000 users have rated it 4.0 stars. 

Pricing

App offers a free version with limited access to basic meditations — ideal for users who want to explore the app before committing. Full access is available for a monthly subscription of $12.99 or an annual subscription of $69.99. The yearly plan provides better value, while the monthly option may feel costly for long-term use.

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Calm App

While also positive in its tone, Calm’s narrative is more immersive and story-based. Drawing on the ideas and business experience of its creators, the Calm app offers users a narrative-led mindfulness practices to create a bedtime routine for adults and help them fall asleep.

The app guides its users toward relaxation and emotional regulation through bedtime stories, sleep radio, ambient sounds, and guided meditation practice. Not rejecting the need for structure, Calm nonetheless prioritizes individuals’ mental health and wellness. 

This app is designed for people with busy minds who find it hard to slow down or switch off their thoughts. Those who have just downloaded the app often begin with the 7 Days of Calm to start their immersion. Calm app features various exercises designed to motivate and encourage, regardless of the pace and rigidity users pick.

Features

• Calm’s Sleep Stories — narrated bedtime tales from actors, performers, and authors
• Calm kids to appeal to younger individuals
• Soundscapes, sleep music, and ambient noise
• Specialized programs to target various improvement topics
• Stretching and movement exercises
• Guided meditations centred on emotional well-being and mindfulness
• Music tracks and calming playlists
• Masterclasses and lessons on mental health topics
• Background visuals or nature animations to accompany audio
• Mood check-ins or reflections.

Strengths

• Aesthetic design visible in polished visuals and high-fidelity audio
• Strong emotional engagement, with the storytelling and ambient content to soothe
• A vast library of sleep remixes, sounds, and sleep stories with diverse narrators, voices, and themes
• Helps users fall asleep
• Remains a family-friendly app
• Collaborates with some of the world-renowned community favorites
• Appealing due to its focus on rest and emotional balance
• Non-pressing due to its unstructured approach, allows for experimentation
• Tracking and streaks to celebrate and introduce short practices.

Opportunities for Growth

• Calm’s open-ended approach to mindfulness offers freedom and flexibility, though some users seeking more structured guidance may prefer additional direction or curated pathways.
• Because the app provides fewer measurable progress indicators, tracking personal growth can sometimes be less tangible.
• A number of users have mentioned difficulties when managing or canceling subscriptions, suggesting potential areas for improvement in account management.
• Some reviewers also note that the app’s interface could feel less intuitive compared to other mindfulness platforms.
• Additionally, the Family plan is currently available only to users aged 18 and above, which may limit accessibility for younger audiences.

What Does the Science Say?

Science supports the benefits of using the Calm app for mindfulness and mental health. In 2019, research found a significant improvement in mindfulness and a decrease in stress levels after 8 weeks of app use.

A later study found the same noticeable boost of mindfulness, well-being, and self-efficacy. Interestingly, it supports the less-structured method without a specific routine every day, concluding that regular use wasn’t necessary for the positive effect.

In 2024, a study involving parents explored the impact of the Calm app on children’s emotional health. Participants reported that Calm’s breathing exercises supported their children’s mindfulness and contributed to noticeable improvements in emotional well-being.

Ratings and Customer Reviews

Calm app has a high rating on the App Store and Google Play. Nearly 2 million users gave Calm a 4.8 rating on the App Store, and 601,000 users rated it at 4.5 on Google Play. An App Store user CaylieHan left the following review, especially emphasizing sleep stories:

Headspace vs Calm: Which Meditation App Matches Your Personality Best?

Your personality and the way you think also make a huge difference in which app suits you better. These mental health and meditation apps respond to various needs and priorities.

Disclaimer: these types are for reference use only, as they are not a clinical classification.

How Liven Complements Both Experiences

Both Headspace and Calm help you to slow down and create more opportunities for mindfulness and self-awareness. But what happens after that moment of mindfulness when emotions surface and you start wondering why you feel the way you do? That’s where Liven comes in.

Liven is a mental well-being app designed to help you make sense of your inner world and turn awareness into real self-understanding. It empowers you to connect the dots between your thoughts, emotions, and daily actions so growth feels more intentional and more human.

Liven’s journaling and AI companion, Livie, are among the tools that take this personal attunement and help you answer the questions: Why are you feeling this way? How can you ensure that your actions bring you where you want to be? Beyond reflection, Liven offers a 360° well-being experience from personalized dopamine management plans to to-do lists and reflective prompts.

Liven doesn’t have a stop button signaling the end of the "Better, Happier You" song. It teaches all of us that there’s more than one track in the playlist with our name on it.

As Bob Edelstein, an existential humanistic therapist, wrote, self-discovery, or the practice of inward searching, is one of the most adventurous internal adventures we can undertake:

“The point is you will get in touch with the depth of who you are as a human being. These self-discoveries can lead to feelings of excitement, as you realize you can always open up to more of who you are. We are never static human beings. The process of learning who we are never ends. What a dynamic way to live.”

Calm vs. Headspace vs. Liven

Headspace vs Calm: Our Recommendation

Both meditation apps have their strengths — it’s pretty clear why they have become so popular. With great tools and a scientifically-based yet compassionate approach, Headspace and Calm each have a lot to show.

• Headspace if you want structure

  Headspace’s clear learning path, with gentle yet practical tips at every step, is unparalleled in its niche. If you want to observe measurable progress while exploring the science-backed intro to mindfulness, this app is a great fit. The combination of guided meditations and daily streaks makes it especially suitable for users who thrive on routine and enjoy achieving their goals.

• Calm if you seek serenity

  Calm is the kind and gentle guide into the world of relaxation for those who struggle with unwinding and setting aside obligations. App offers a story-driven focus with unique storytelling that appeals to all ages. If you want a diverse range of sounds at your fingertips and a boost to your creativity, Calm is the app for you.

Whatever app you choose, you can try mixing it up with Liven to sustain emotional awareness in the long term. It complements the guided meditations of Headspace and Calm, encouraging users to apply the gained strategies and insights to level up.

Moving Toward Your Meditation Goals

Despite their different approaches, Calm and Headspace share the same purpose: helping you reconnect with yourself and respond to what your body and mind truly need. Headspace offers a structured way to build a meditation habit and understand the practice behind mindfulness, while Calm focuses on rest — guiding you toward quiet moments that restore balance and ease.

Liven takes that foundation a step further. It’s a holistic companion that helps you explore what those moments of awareness reveal about you. By combining journaling, mood tracking, and an AI companion, Liven helps you turn mindfulness into meaningful self-growth.

References

1. Aldridge, M. D., Gallegos, C., & Bailey, M. (2025). Parent experiences using a mindfulness app for Mental Health Wellbeing. Journal of Modern Nursing Practice and Research, 5(2), 4. https://doi.org/10.53964/jmnpr.2025004
2. Bostock, S., Crosswell, A. D., Prather, A. A., & Steptoe, A. (2019). Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. Journal of Occupational Health Psychology, 24(1), 127–138. https://doi.org/10.1037/ocp0000118
3. Callahan, C., Kimber, J., Hu, E., Tanner, L., & Kunkle, S. (2024a). The real-world impact of APP-based mindfulness on headspace members with moderate and severe perceived stress: Observational study. JMIR mHealth and uHealth, 12. https://doi.org/10.2196/52968
4. Clarke, J., & Draper, S. (2020). Intermittent mindfulness practice can be beneficial, and daily practice can be harmful. an in depth, mixed methods study of the “calm” app’s (mostly positive) effects. Internet Interventions, 19, 100293. https://doi.org/10.1016/j.invent.2019.100293
5. Economides, M., Martman, J., Bell, M. J., & Sanderson, B. (2018). Improvements in stress, affect, and irritability following brief use of a mindfulness-based smartphone app: A randomized controlled trial. Mindfulness, 9(5), 1584–1593. https://doi.org/10.1007/s12671-018-0905-4
6. Huberty, J., Green, J., Glissmann, C., Larkey, L., Puzia, M., & Lee, C. (2019). Efficacy of the mindfulness meditation mobile app “calm” to reduce stress among college students: Randomized Controlled Trial. JMIR mHealth and uHealth, 7(6). https://doi.org/10.2196/14273
7. O’Daffer, A., Colt, S. F., Wasil, A. R., & Lau, N. (2022). Efficacy and conflicts of interest in randomized controlled trials evaluating headspace and calm apps: Systematic review. JMIR Mental Health, 9(9). https://doi.org/10.2196/40924
8. Onque, R., & Todiwala, M. (2025, January 16). 2 friends spent years getting turned down for their “Terrible” startup idea-now it’s worth $2 billion: How they built their “extraordinary success.” CNBC. https://www.cnbc.com/2025/01/16/2-friends-spent-years-getting-turned-down-for-their-terrible-ideanow-the-calm-app-is-worth-2-billion.html
9. Raz, G., Herman, C., & Grant, N. (2022, January 3). Headspace: Andy Puddicombe and Rich Pierson (2019). NPR. https://www.npr.org/2021/12/17/1065288259/headspace-andy-puddicombe-and-rich-pierson-2019
10. Samokhval, V. (2025a, September 19). How to create a bedtime routine for adults: Tips for better sleep. The Liven. https://theliven.com/blog/practices/sleep/how-to-create-a-bedtime-routine-for-adults
11. Samokhval, V. (2025b, September 19). What is Micro Meditation? Discover its benefits and simple techniques. The Liven. https://theliven.com/blog/practices/meditation/what-is-micro-meditation

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