The purpose of this study was to evaluate the impact of the Mindless to Mindful (M2M) program on fat mass, executive function, exercise identity, and exercise habit strength. A total of 89 adults consented to participate in the M2M program, which as an 8-week behavior change intervention. There was a significant increase in executive function (t = 2.22, p < 0.03, d = 0.23), exercise habit strength (t = 6.87, p < 0.001, d = 0.72), and exercise identity (t = 6.63, p < 0.001, d = 0.66). There was a significant decrease in fat mass (t = 17.31, p < 0.001, d = 1.82). M2M was successful in achieving significant positive changes on the measured outcomes based on high adherence and positive feedback from participants. As a single-group design lacking a control, the results should be interpreted with caution. Future implementation may consider more in-person check-ins, a more rigorous research design, and follow-up measures to determine long-term effectiveness.
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