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There’s an incredibly common phrase that says, “Kindness is its own reward.” And at first glance, that makes perfect sense. After all, being truly kind is the end goal; it doesn’t need recognition.
Look a little closer, though, you’ll often find that kindness does have a reward. A reward for the recipient, of course. But kindness also has rewards for the person being kind.
Science shows that committing even small acts of kindness can have tangible rewards, not just for your soul, but for your body and mind too. In other words, a small good deed can have surprisingly big ripple effects for everyone involved.
Let’s explore how kindness boosts your health and discover simple, everyday ways to sprinkle more kindness into the world around you.
What Are Random Acts of Kindness?
Random acts of kindness are the little things you do that make life easier or more joyful for those around you. The intention behind them is simple: to spread kindness and positivity in a way that feels natural and doable.
Random acts of kindness can be:
- Small in scale. They don’t need to be grand gestures; even something as simple as holding the door open for the person behind you can be an act of kindness.
- Visible only to the recipient. A random act of kindness, like donating anonymously to a person in need, is often done behind the scenes.
- Done without an occasion. It’s not necessarily done for a birthday or an anniversary. Giving a stranger a sincere compliment on a random Tuesday can be just as powerful, and as much of a random act of kindness, as writing a poem for a loved one’s wedding.
Random acts of kindness add warmth and good feelings to a world that can often feel chaotic, impersonal, or even hostile. And here’s something beautiful to remember. They don’t just make the recipient feel better. Performing an act of kindness makes you feel better, too—both physically and mentally.
Let’s take a look at the proven benefits of performing random acts of kindness.
The Health Benefits of Random Acts of Kindness
When you do something kind for someone else, it does much more than brighten their day. Science has shown that kindness creates real, measurable benefits for you, as well.
Let’s look at some of the ways that random acts of kindness can boost your well-being.
Reduced Stress and Anxiety
Research from the University of Ohio shows that acts of kindness can reduce symptoms of chronic stress, anxiety, and even depression.
One reason? When you’re focused on improving someone else’s day, you have less time to think about your own troubles.
Adding a psychobiotic supplement like Just Calm can strengthen this effect. Formulated with specific nutrients and strains of beneficial bacteria that have been proven to support brain coping mechanisms, Just Calm helps you manage everyday stress, balance cortisol levels, and feel calmer all day long.
Elevated Mood
That warm glow you get when you perform an act of kindness? It’s known as a “helper’s high”—and it’s backed by science.
When you do something kind, your brain releases the neurotransmitters serotonin and dopamine (the “happy hormones”). These light up the pleasure and reward centers of your brain, resulting in positive feelings of satisfaction and well-being.
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Improved Physical Health
Shoveling snow for a neighbor. Walking dogs at a shelter. Taking part in a community beautification project.
Some random acts of kindness are more active than others. Depending on how you choose to be kind, you could be improving your physical health.
Decreased Pain
Remember those neurotransmitters we mentioned earlier? Another hormone released through random acts of kindness is endorphin: your body’s natural painkiller.
Increased endorphin levels can reduce the intensity of physical pain.
Lowered Blood Pressure
Another hormone released when you perform random acts of kindness is oxytocin.
Often called the “love hormone” because it increases through affection and builds feelings of love, connection, and trust, oxytocin also plays an important role in heart health. It helps trigger the release of nitric oxide, which dilates blood vessels and lowers blood pressure.
Oxytocin shows that kindness is good for your heart, physically and emotionally!
Stronger Social Interactions
Between remote work, constant screen time, and the general busyness of everyday life, it’s easy to feel isolated. Random acts of kindness can help bridge that gap, creating a sense of connection to your coworkers, neighbors, and loved ones. A smile, a brief conversation, even a genuine moment shared can all remind you that you’re part of something bigger, and help you feel more socially connected.
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Increased Self-Worth
Something remarkable happens when you light up someone else’s day. You realize that your actions, words, and simple gestures can create a lasting impact. Seeing how you make a positive difference in the world can boost your self-esteem and help you recognize your self-worth.
30 Simple Ideas for Random Acts of Kindness
Ready to add some kindness to the world?
Here are some easy ways to add a little sunshine to someone else’s day—and improve your own, as well.
- Pay for the coffee or meal of the person behind you in the drive-through line.
- Leave a kind note on a neighbor’s door or a coworker’s desk. Congratulate them on a recent success, thank them for making your day better, or share a sincere, heartfelt compliment.
- Hold the door open for someone, and give them a genuine smile when they walk through.
- Allow the person behind you to go ahead in a long checkout line, especially if you have a full cart.
- Send someone who’s going through a tough time an encouraging text, or call them to add some cheer to their day.
- Leave a handful of quarters at a laundromat or vending machine. Add a little note to “Enjoy!” for whoever finds them.
- Donate gently used clothes to a local shelter or a community center.
- Leave an extra generous tip for a server, barista, or delivery driver who goes out of their way to do an excellent job.
- Send treats for your child’s teacher, or drop them off at a local fire station or library, along with a handwritten thank-you note.
- Leave a glowing online review for a small business you love and frequent regularly.
- When the weather starts to turn colder, drop off gently used blankets or winter clothes at your local homeless shelter.
- Bring a plastic bag and gloves and pick up litter on your next walk.
- Share seedlings, flowers, or fruit from your garden with a neighbor or colleague.
- Leave water out for animals on hot days. Small bowls can keep birds, pollinators, and other wildlife healthy and hydrated.
- Next time you’re in a baking mood, double the recipe. Bring the delicious results to work or share with neighbors.
- Mail a handwritten letter to a friend or relative, sharing favorite memories of them or thanking them for the difference they’ve made in your life.
- Give someone a sincere compliment. Skip physical traits and laud them for their smile, their kindness, their hard work, or their positive outlook.
- Offer to pet-sit or babysit so someone else can have a break.
- Reach out to someone you haven’t seen for a while or someone who seems lonely, and invite them to join you for coffee or a walk.
- Forgive someone who has hurt you and release any resentment, even if you have to do it without an apology.
- Leave a sticky note with a positive message somewhere public. You never know who may need to hear, “You’ve got this!”
- Bring coffee or snacks to a meeting or study group.
- Share your umbrella with someone caught in the rain.
- Send a small food delivery or gift card to a friend having a rough week.
- Cook someone’s favorite meal for no special reason—just because you were thinking of them.
- When you receive truly outstanding service, ask to speak to the manager and let them know what an outstanding job their employee is doing.
- Donate those books you don’t plan to reread to a library, school, or a little free library.
- Sponsor a meal or volunteer at a community kitchen.
- Leave water bottles or snacks out for delivery drivers, especially during the holidays or during hot summer days.
- Extend your acts of kindness beyond humans: volunteer at your local animal shelter.
Get creative and let these ideas inspire you to sprinkle kindness around you in ways that feel true to you.
Final Thoughts
Kindness doesn’t have to be grand, expensive, or time-consuming. Every random act of kindness, regardless of its scale or visibility, has the potential to change lives—both the recipients and yours.
So go ahead, start today, and see for yourself how a little kindness can make the world, and your heart, feel happier and lighter.
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