1. Engage in acts of kindness ... it boosts happiness!
When was the last time someone surprised you with a spontaneous kindness? Even small acts of kindness can make someone’s day by being unexpected and thoughtful. But guess what? They’re even better for the giver than the receiver.
Friendship Fact
A study by happiness researcher, Sonja Lyubomirsky, found that participants who performed five acts of kindness every week for six weeks saw a significant boost in happiness. This effect was magnified when they performed their five acts in a single day rather than spreading them out over each week.
Another study split participants into three groups and assessed the impact of prosocial versus self-focused behavior on mood.
Group 1 engaged in acts of kindness for others or the wider community
Group 2 engaged in acts of kindness for themselves
Group 3 engaged in neutral behaviors (control group)
After six weeks, people who engaged in acts of kindness experienced a significant increase in positive emotions and decrease in negative emotions. Meanwhile, the self-care group felt no better than those who did nothing (the control).
Connection Reflection
When we are stressed or depressed, we’re often encouraged to focus on self-care. Basic self-care like getting a good night’s sleep, or moving your body have a big impact on mood, but the “treat yo self” version of self-care—like bubble baths, retail therapy, and chocolate—doesn’t have a lasting impact on mood.
The symptoms of anxiety and depression include an inward focus and ruminative thinking. Acts of kindness pull your attention outward, beyond your own concerns—something especially helpful when you’re trying to make friends as an adult.
One reason performing acts of kindness is so powerful is because our behavior shapes how we see ourselves. When we act with kindness and generosity, we’re more likely to see ourselves as the kind, thoughtful, and caring person we aspire to be. And it feels good to lift someone else’s spirits. Plus, they create little moments of connection that strengthen your relationships.
Acts of kindness also build trust, friendliness, and connection—foundations that help you make new friends, strengthen existing friendships, and build community.
Connection Practice: Engage in Acts of Kindness.
This practice involves engaging in 3-5 acts of kindness or generosity, ideally in one day. You can visit the Random Acts of Kindness site for ideas and inspiration. To get the most out of this exercise, take a few minutes at the end of the day to reflect on and savor the acts of kindness you performed and the impact they had on the recipients.
Weekly Question. Please share in the comments—I love hearing from you!
Have you been the recipient of an act of kindness? How did you feel about it?
Have you practiced random—or non-random—acts of kindness? What impact did it have on your mood?
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