A random act of kindness is doing something nice for someone else without being asked and without expecting anything in return. 

Most of us can resonate with being on the receiving end of kindness and how it made us feel – cared for, considered, and maybe even loved. A random act of kindness can be as small as holding open the door for someone or buying a coffee for a friend or co-worker.   

Random acts of kindness are not just a nice thing to do or be on the receiving end of, but they can actually promote our mental and physical wellbeing. Psychology research evidence has shown overwhelming support for the benefit of performing random acts of kindness.   

Despite its benefits, kindness is a value that is often overlooked or disregarded. We live in an individualistic world, where the focus of our time and resources is often spent serving our own self-interest. While that is certainly not bad, it can make us feel disconnected and lose sight of the humans surrounding us. Shifting our focus or taking time to consider those around us can help break up our days with a moment of brightness brought about by taking a step out of self-focus to help or encourage someone else. 

It can be challenging to know where to start if you want to incorporate random acts of kindness into your day. Read on to view some suggestions about what a kind act could look like in your day. If these acts of kindness make you roll your eyes, that is okay; consider how they could be changed or incorporated to suit you and your personality better.   

Challenge: Commit to performing one random act of kindness a day for the next 7 days and take note on your phone of what you did and how it made you feel.   

Keeping a list of your actions and how they made you feel can be a great resource when feeling down.   

• Monday: Compliment one thing which you like on/ about three people you meet during the day  

• Tuesday: Write an email or a hand-written card to a boss or colleague to thank them for something they have done  

• Wednesday: Say good morning to each person you meet in the lift at work or the reception staff when you arrive at the building/s you are visiting that day.  

• Thursday: Pick up some litter and put it in the bin on your way to work  

• Friday: Use people’s names (read their name badge) when talking to the staff in the canteen, café or coffee house and ask about their day.

• Saturday: Place an uplifting note in library books or a second-hand book you donate to a charity bookshop.  

• Sunday: Take flowers to a parent or a friend. 
  

While using a plan for random acts of kindness takes the randomness out, this consistent approach to displaying acts of kindness to others can foster a greater sense of empathy and kindness that we can take into all our interactions. By aiming to hold a more positive stance towards others, we can recognise, respect and celebrate others’ humanity and vulnerability while at the same time cultivating humility in ourselves. 

References:

Passmore, J. and Oades, L. G. (2015) Positive psychology techniques: random acts of kindness and consistent acts of kindness and empathy. The Coaching Psychologist, 11 (2). Pp. 90-92. ISSN 1748-1104 Available at https://centaur.reading.ac.uk/81936/  

Post, S. (2005 ). Altruism, Happiness, and Health: It’s Good to Be Good. International Journal of behavioural medicine. 12(2), 66-77.