It’s better to give than receive. I’m guessing most of us have heard that saying at one point in our lives. The truth is there are many benefits of engaging in acts of kindness, not just for the recipient, but also for ourselves. We know it often feels good to do nice things for others, and research supports the benefits of giving to others in terms of increasing happiness and well-being. Let’s talk data for a moment….
In a review of several studies that evaluated the relationship between engaging in acts of kindness and well-being, researchers found that providing kind acts resulted in increased well-being and happiness for the giver. The findings were similar for men and women and consisted across all ages. It turns out, you can never be too young or old to benefit from being kind to others. Additional research has examined if it matters toward whom the acts of kindness are directed, if we benefit from observing kind acts (instead of being the giver), and if the number of kind acts mattered. For instance, is it more impactful if we do something kind for a loved one, for ourselves, or a stranger? The study, which only lasted 7 days, found individuals benefited equally no matter the recipient. Kindness toward friends, family, strangers, or ourselves is equally beneficial. Further, the more acts of kindness that were performed, the more happiness increased, in a very short amount of time. Basically, there isn’t a limit to benefiting from kind acts, for ourselves, or for others. Therefore, if you want to increase your happiness, try to increase the amount of kindness in your life.
What are examples of random acts of kindness? They can range from small to large gestures, cost nothing or involve a monetary component, involve someone you know or a stranger, or even yourself.
Some examples include:
· Holding a door for someone
· Waving or saying hello to people passing by
· Buying coffee (or anything food/beverage) for the person behind you in line
· Offering to run errands for someone
· Sending flowers
· Complimenting someone
· Sharing with someone what you appreciate about them
· Offering to help someone when they need it
· Lending support to someone who needs it
· Donating time or money to an important cause
· Sending a card, text, note, or email to let someone know you are thinking of them
· Practicing self-care and being compassionate
· …and many more!
We usually don’t get to to know the ripple effect of how an act of kindness can affect someone’s life and how that may lead to more kindness and happiness. Acts of kindness can be simple or complex, yet they are all beneficial to improving personal well-being as well as the well-being of others. Choosing to do something that takes relatively little effort, can benefit others and our overall well-being. Want to try it out?
Practice TIPS
Commit to a period of time. Studies show that 7 days makes a difference, so I recommend committing to 1 week. The goal is to make it a habit that is sustainable.
Be intentional. Over the next week commit to doing at least one act of kindness a day. You can do more, however try to choose something manageable. Be thoughtful and intentional about deciding what you plan to do, when to do it, and how to execute it.
Keep track. Write down what act of kindness you provided to someone and how it made you feel. It can also help to put a number to it. For example: How good did the act make you feel? Rate it on a scale of 1-10 (1=not good at all and 10=amazing!).
Find what works best for you. After experimenting with different acts for a week, what can you maintain long term?
Practicing kindness is a win-win for both ourselves and others. It doesn’t take much effort to positively impact someone’s day, and by doing so, we benefit as well.