Kindness is inherently human. From childhood, we are typically hard-wired to show empathy and caring for others. However, it takes practice to nurture kindness into a habit.
Kindness is a gift freely given to others, and an intentional focus on altruism can bring several wellbeing benefits.
Research shows kindness can improve mood, increase self-esteem, promote purpose, lower blood pressure, deepen positive connections with others, support the ability to cope with stress, and even enhance happiness.
Here are a few ways to intentionally extend kindness:
- Be kind to ourselves with self-compassion. The way we talk to ourselves can shape how we feel and how we experience everyday moments.
- Each day brings fun and tough moments. Choose to talk kindly to yourself during all kinds of experiences. For example, during tough moments, remind yourself, “I am trying.”
- Think about three things you appreciate about yourself or your life at this very moment.
- Think about three things that make you smile or relax.
- Take a deep breath and send your feelings into the air.
- List one thing you are grateful for.
- Compliment yourself. It can be something as simple as, “You rock.”
- Extend empathy toward family and friends.
- Observe someone’s facial expressions during a conversation to understand how they are feeling.
- Before sharing something with someone, try asking, “Is this a good time?” or, “Are you available?”
- We can always say, “I’m sorry,” to take responsibility for our actions or words.
- Think kind thoughts toward someone. Examples include, “May they be happy,” “May they be healthy,” or “May they be safe.”
- Try a six-second squeeze or hug with someone you care for. It only takes a handful of seconds of a snug hug to get our brains to release chemicals that help us feel good. Take note of how the other person responds.
- Being kind takes a great deal of courage.
- Don’t be afraid to speak up when someone is being unkind. Consider options like, “I don’t agree with that,” or, “That isn’t a kind thing to do.”
- Consider someone you feel is different than you or someone you tend to disagree with. Think of the ways you are the same and notice how you feel. It takes courage to accept our family and friends for who they are without trying to change, judge or even avoid them.
- Find forgiveness when someone upsets you. Remind yourself, “No one is perfect.” You might try envisioning a cloud moving across the sky, whisking away any anger with it.
- Be a direct, encouraging echo when someone has a great idea to encourage others to speak up. Call out the person’s name directly and highlight what it is you like about their idea.
- When you witness someone hurt, try to help them in a way you would want someone to help you in that same situation.
- Be kind to our planet. Here are some ways to translate responsibility into our everyday actions.
- Make it a practice to solely use what you need. Small actions like turning off the water when brushing our teeth or powering off the lights when we move to another room can make a difference in the resources we readily use.
- Keep a small bag in your pocket when you go for a walk. Recover trash you encounter on your route and dispose of it when you return.
- Donate items you no longer use, want or need.
- Be honest and do the right thing. When you find stray money, for example, pause and do the right thing to get it back to its true owner.
- Be considerate and mindful of the many spaces you use each day. Leave places, like the restroom, how you prefer to find them when you use them.
These categories are instrumental elements of kindness. Small steps in each of these directions, each day, can make a tremendous shift in every one of us for a kinder world and help us keep in touch with our true, shining human nature.