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Random Acts of Kindness Practice

emotional · easy · 2-10 minutes per act

What is Random Acts of Kindness Practice?

Perform one deliberate act of kindness daily — for a stranger, colleague, friend, or family member. Research shows that GIVING kindness boosts the giver's happiness more than receiving it. Kindness is literally antidepressant, and the prescription is free.

Is there evidence for it?

EVIDENCEstrong

How do you do Random Acts of Kindness Practice?

  1. 1.Each day, do one intentional kind act: pay for someone's coffee, write a thank-you note, help a colleague, compliment a stranger, leave a generous tip, text an old friend
  2. 2.Vary your acts: mix big and small, strangers and loved ones, material and emotional. Variety prevents the 'kindness fatigue' that happens when you repeat the same gesture
  3. 3.Notice how YOU feel after each act. Most people report a 'helper's high' — a genuine mood boost that lasts hours. This is the release of oxytocin and serotonin
  4. 4.For extra impact: do anonymous kindness (pay for the person behind you in line, leave a note for a coworker). Anonymous giving is even more satisfying than recognized giving
  5. 5.Track for 30 days. Sonja Lyubomirsky's research shows that people who perform 5 acts of kindness per week report significantly higher wellbeing. Even 1 per day transforms your baseline mood

How long does it take?

2-10 minutes per act.

Is it hard to start?

easy.

Source: Sonja Lyubomirsky (The How of Happiness), Dunn et al. (2008, Science — spending on others), helper's high research
emotional · relationships · depression · habits · confidence
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