31 Days of Kindness Starts Now!

Boosting your physical and mental health – one small act of kindness at a time.

The world has been heavy lately. We have the opportunity to change that. It starts with… Kindness. The Kindness Campaign is a virtual journey together to tap into the healing power of kindness, first with yourself and then spreading that ripple out to others in your lives and communities.

Researchers at U.C. Berkely found that people who were kind tended to have higher self-esteem, a greater sense of self-efficacy, less depression, less anxiety, and improved physical health. Overall, scientists learned that people who were kind or regularly engaged in informal acts of kindness tended to have higher well-being. In other words, when we are well (spirit, mind, and body), we are better equipped to face our obstacles with strength, clarity, and calmness.

Join us on this journey, where we will post here daily. Each day will contain a small message about kindness, how it affects the well-being of the giver and the receiver, and a simple act of kindness you can choose to do that day. We used the word “choose” because we don’t want this journey to cause any stress in your life. We understand that there will be days you aren’t able to participate in today’s act of kindness. We recommend following your heart in this – and doing what you can when you can. Even one small act can launch a ripple of pay-it-forward kindness acts in the world. Ready to start? Let's go!

Day 1

“You yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha

Act of Kindness: Do one thing that is kind to yourself.

What This Does for You

• Emotionally: Reduces depression, promotes self-forgiveness, regulates emotions

• Physically: Calms your heart rate, pulls you out of a fight-or-flight response

Some Ideas to Inspire You

• Write a letter to the future you.

• Create a 10-song playlist that makes you excited to be alive.

• Drink water throughout the day, ideally half your body weight in ounces.

Day 2

“Do what you can, with what you have, where you are.” – Theodore Roosevelt

Act of Kindness: Send a card or text message to someone going through a hard time.

What This Does for You and Them

• Emotionally: Produces endorphins (the feel-good hormones) in the brain, reduces stress

• Physically: Decreases blood pressure, reduces pain in the body, boosts the immune system

Some Ideas to Inspire You

• “You’ve got a lot on your plate, but let’s catch up soon.”

• “Remember when you were there for me? It’s my turn.”

• “I want to help. Please let me know what I can do.”

Day 3

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

Act of Kindness: Share a photo with a friend.

What This Does for You and Them

• Emotionally: Lowers cortisol and adrenaline (stress hormones responsible for anxiety)

• Physically: Reshapes how you see yourself and your future

Some Ideas to Inspire You

• Find a photo that will make you both feel grateful for that moment.

• Send it as a text message or tag them on social media.

• Tell them why they are important and what that day meant to you.

Day 4

“Perhaps you will forget tomorrow the kind words you say today, but the recipient may cherish them over a lifetime.” – Dale Carnegie

Act of Kindness: Give flowers to someone – even if it’s anonymously.

What This Does for You and Them

• Emotionally: Improves brain function, boosts mood, decreases anxiety and depression

• Physically: Better breathing, decreases risk of illness, builds resilience against unexpected events

Some Ideas to Inspire You

• Tulips – alleviates tension and exhaustion

• Roses – relieves headaches, sharpens memory

• Lavender – improves sleep, reduces blood pressure, slows heart rate

Day 5

“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” – Dale Carnegie

Act of Kindness: Smile or wave to a neighbor.

What This Does for You and Them

• Emotionally: Improves brain function, boosts mood, decreases anxiety and depression

• Physically: Better breathing, decreases risk of illness, builds resilience against unexpected events

Some Ideas to Inspire You

• If you get a chance, learn their name.

• Offer to help them if they should ever need something.

• If there’s anything about their house you like or admire, tell them.

Day 6

“If you see something beautiful in someone, speak it.” – Ruthie Lindsey

Act of Kindness: Compliment someone or help them find the good in a situation.

What This Does for You and Them

• Emotionally: Lights up the same parts of the brain that get activated when you get paid

• Physically: Boosts self-image, decreases blood pressure, increases self-worth

Some Ideas to Inspire You

• You have the best laugh.

• You always have great ideas.

• Ask them, “What’s something good about this situation?”

Day 7

“Our greatest freedom is the freedom to choose our attitude.” – Viktor Frankl

Act of Kindness: Think positive thoughts about every person you observe today.

What This Does for You

• Emotionally: Teaches better coping skills during hardships, establishes gratitude as a regular practice

• Physically: Increases lifespan, builds resistance against the common cold, improves heart health

Some Ideas to Inspire You

• Every person you pass today, think positively about them.

• Recognize that every person has a unique story.

• It may be as simple as you like the energy they bring into a room.

Day 8

“Whenever you make room for kindness, your heart turns to poetry.” – Alexandra Vasiliu

Act of Kindness: Give or send a book recommendation to a friend.

What This Does for You and Them

• Emotionally: Reading for six minutes per day can reduce a significant amount of stress

• Physically: Reading lowers blood pressure, slows the heart rate, increases brain connectivity

Some Ideas to Inspire You

• Include a small note about why you recommend this book.

• Give them your copy if you want to pay it forward.

• Treat them to a gift card, include the book recommendation in the gift receipt note.

Day 9

“Forgiveness does not change the past, but it does enlarge the future.” – Paul Boese

Act of Kindness: Forgive someone who has hurt you in the past.

What This Does for You

• Emotionally: Boosts self-esteem, clears your mind, grows compassion and empathy

• Physically: Lowers risk of heart attacks, decreases cholesterol levels, improves sleep

Some Ideas to Inspire You

• Forgiving doesn’t mean excusing – it’s more about letting go so you can create space in your heart for better things.

• Write a letter explaining why you forgive them. Choose to mail it or rip it up to visually “shred” the past.

• Realize that all of us make mistakes from time to time.

Day 10

“For it is in the giving that we receive.” – St. Francis of Assisi

Act of Kindness: Contribute to an organization or start a fundraiser online.

What This Does for You and Them

• Emotionally: Raising or donating money ignites the same joy areas in the brain as hugging someone

• Physically: Generosity increases lifespan, decreases blood pressure, improves overall well-being

  
  

• Some Ideas to Inspire You

• What inspires you? What organizations align with that passion?

• If fundraising isn’t your thing, make a social post to raise awareness.

• Look up when Facebook’s #GivingTuesday is this year. Put it on your calendar. Facebook matches donations raised that day.

Day 11

“Feeling appreciated is one of the most important needs that people have. When you share with someone your appreciation and gratitude, they will not forget you. Appreciation will return to you many times.” – Steve Brunkhorst

Act of Kindness: Send or leave an appreciation note.

What This Does for You and Them

• Emotionally: Helps manage adversity, builds strong relationships, gives meaning to life

• Physically: Encourages smiling, lowers risk of disease, reduces chronic pain

Some Ideas to Inspire You

• “Thank you for putting your heart into this project.”

• “Thank you for always being on time.”

• “Thank you for letting me think out loud with you today.”

Day 12

“To the world you may be one person, but to one person you may be the world.” – Dr. Seuss

Act of Kindness: Tell or show someone you love them.

What This Does for You and Them

• Emotionally: Reduces the chance of developing depression, decreases anxiety, diminishes stress

• Physically: Lowers cholesterol, lowers blood pressure, boosts the immune system

Some Ideas to Inspire You

• Leave a post-it note where they will see it first thing in the morning.

• It may be as simple as spending quality time with them.

• Ask what they love to do in their free time and do that with them.

Day 13

“We make a living by what we get, but we make a life by what we give.” – Winston Churchill

Act of Kindness: Tip more than you usually would.

What This Does for You and Them

• Emotionally: Inspires you to keep helping people even if you don’t get thanked for your service

• Physically: Lowers blood pressure, boosts self-esteem, increases lifespan

Some Ideas to Inspire You

• If tipping isn’t an option, try to say “thank you” more than once.

• Make eye contact – this helps them realize they matter.

• Be compassion about food taking longer than expected.

Day 14

“A joy that’s shared is a joy made double.” – John Ray

Act of Kindness: Invite a friend to lunch or for a coffee run.

What This Does for You and Them

• Emotionally: Replenishes mental resources, boosts creativity, refreshes the mind

• Physically: Reduces burnout, helps make better food choices, fewer aches and pains

Some Ideas to Inspire You

• Sometimes people don’t know how much they need a break until you make it happen for them.

• Be present during this outing. Put your phone away and learn something new about them.

• Bring back lunch or coffee if they can’t take a break.

Day 15

“Although the world is full of suffering, it is also full of overcoming it.” – Helen Keller

Act of Kindness: Cook a meal for someone.

What This Does for You

• Emotionally: Increases feelings of joy, nurtures connection.

• Physically: Promotes creativity, engage senses and healthier food choices

Some Ideas to Inspire You

• Cook for a family member or friend.

• Prepare a meal for a neighbor in need.

• Host a dinner party and invite someone new.

Day 16

“Giving is not just about the donation, it’s about making a difference.” – Kathy Calvin

Act of Kindness: Give away items you don’t use anymore.

What This Does for You and Them

• Emotionally: Greater happiness in life, combats stress, depression, and anxiety

• Physically: Reduces risk of a heart attack, lowers blood pressure, promotes a longer life

Some Ideas to Inspire You

• Struggling to let go of an item? Imagine it being an answer to someone else’s prayer.

• Post a photo of the items on Facebook Marketplace with the caption, “Free to a good home.”

• Donate to a local shelter.

Day 17

“Carry out a random act of kindness, with no expectation of reward, safe in the knowledge that one day someone might do the same for you.” – Princess Diana

Act of Kindness: Volunteer to walk dogs or socialize animals at a local animal shelter.

What This Does for You and Them

• Emotionally: Provides a sense of fulfillment and purpose, reduces stress and anxiety, promotes empathy and compassion.

• Physically: Increases physical activity and fitness levels, boosts mood and mental well-being, strengthens the bond with animals.

Some Ideas to Inspire You

• Spend quality time with shelter animals by taking them for walks in the park or playing with them in designated areas.

• Share photos and stories of the animals you meet at the shelter on social media to raise awareness and encourage adoption.

• Offer gentle socialization and positive interactions with shy or nervous animals to help them feel more comfortable around people.

Day 18

“Your greatness is not what you have, but in what you give.” – Alice Hocker

Act of Kindness: Share uplifting or inspiring content on social media to brighten someone's day.

What This Does for You and Them

• Emotionally: Boosts positivity, spreads joy and encouragement, builds connections

• Physically: Reduces stress levels, promotes feelings of happiness

Some Ideas to Inspire You

• Share motivational quotes, or videos that have inspired you.

• Highlight acts of kindness or positive news stories.

• Share personal stories of gratitude or moments of joy to inspire others to do the same.

Day 19

“We can’t help everybody, but everybody can help someone.” – Ronald Reagan

Act of Kindness: Create blessing bags or other items to hand out.

What This Does for You and Them

• Emotionally: Fights isolation, lessens depression, improves mood

• Physically: Reduces chronic pain, activates areas in the brain associated with trust and connection

Some Ideas to Inspire You

• Make a list of items to keep in your car to give away.

• Consider travel-sized personal hygiene items such as a toothbrush, deodorant, etc.

• When you see someone in need, give them one of these prepared blessing bags. Consider including a note, “You matter.”

  
  

Day 20

“You can accomplish by kindness what you cannot by force.” – Publilius Syrus

Act of Kindness: Show compassion to a challenging relationship.

What This Does for You and Them

• Emotionally: Teaches kindness over being right, promotes self-forgiveness, trains the mind to process emotions with intentionality

• Physically: Reduces blood pressure, improves cholesterol, creates more harmony inside both of you

Some Ideas to Inspire You

• Consider this an opportunity to build your empathy skills.

• Set the intention to have an open heart before messaging them.

• Pause and take some deep breaths if you begin to feel emotionally activated by your history together.

   

Day 21

“It takes nothing away from a human to be kind to an animal.” – Joaquin Phoenix

Act of Kindness: Show kindness to your animal.

What This Does for You

• Emotionally: Lowers anxiety and depression, calms your nervous system

• Physically: Increases physical fitness, improves the production of oxytocin which has several important effects on the body

  
  

Some Ideas to Inspire You

• Take your dog on a long walk – perhaps in a new area to explore.

• If you have other animals, play longer today and be present with them.

• Add “Be Kind to Animals Week” to your calendar so you can celebrate them the first week of May.

Day 22

“Be kinder to yourself. And then let your kindness flood the world.” – Pema Chodron

Act of Kindness: Add some joy to your workspace or favorite room.

What This Does for You

• Emotionally: Diminishes frustration, promotes productivity, soothes the soul

• Physically: Shifts energy inside and around you, improves sleep, fosters resilience

Some Ideas to Inspire You

• Add something to keep your area uncluttered and organized.

• Earth elements like plants or colors produce a calming effect.

• Curious why your space matters to your health? Visit SmallChangesBigShifts.com/online-programs to check out our 21 Days to Free Your Space program.

Day 23

“Being a good neighbor is an art which makes life richer.” – Gladys Taber

Act of Kindness: Do something small for someone in your neighborhood.

What This Does for You and Them

• Emotionally: Reduces loneliness, lowers anxiety, increases feelings that we belong

• Physically: Decreases inflammation in the body by boosting endorphin production

Some Ideas to Inspire You

• Is there loose trash in their yard?

• Do they need help carrying something inside?

• Consider your regular mail carrier as part of your neighborhood.

  
  

Day 24

“The more you treat yourself positively, the less you’ll want or need to be negative.” – Jane Fonda

Act of Kindness: Plan a date with yourself.

What This Does for You

• Emotionally: Encourages you to develop a better understanding of who you are, builds mental strength

• Physically: Provides time to plan your life, sparks ideas, solutions, and creativity

Some Ideas to Inspire You

• Make or order your favorite meal for dinner. Eat in a peaceful place.

• Rent that movie you’ve been wanting to see.

• Treat yourself by going to your favorite store, park, or place.

Day 25

“Act as if what you do makes a difference. It does.” – William James

Act of Kindness: Write a review for a place you love to visit.

What This Does for You and Them

• Emotionally: Less depression, builds a deeper connection to the community

• Physically: Improves sleep, experience more satisfaction in life

Some Ideas to Inspire You

• Places depend on reviews by customers like you.

• One or two sentences can influence thousands of new customers.

• Name a person who is hitting a high mark there – or tell their boss next time you visit.

Day 26

“A single act of kindness throws out roots in all directions, and the roots spring up and make new trees.” – Amelia Earhart

Act of Kindness: Celebrate the important days of your loved ones.

What This Does for You and Them

• Emotionally: Reduces stress and anxiety, strengthens the relationship

• Physically: Boosts self-confidence, more optimism about life

Some Ideas to Inspire You

• Update your calendar with birthdays, anniversaries, and other major life events of your family and friends.

• Send them a message in the morning to start their day.

• Include a small message – for example, what makes this day important or what they’ve taught you over time.

Day 27

“In the end, only kindness matters.” – Jewel

Act of Kindness: Check in with someone you love.

What This Does for You and Them

• Emotionally: Being listened to strengthens cognitive function

• Physically: Minimizes risk of disease and other stress factors, especially on the heart

Some Ideas to Inspire You

• It can be a short call. It’s the act that matters, not the length of conversation.

• Ask them what’s something good in their life.

• If they are in a difficult season, remember to release that energy from yourself after hanging up.

Day 28

“Do your little bit of good where you are; it’s those little bits of good put together that overwhelm the world.” – Desmond Tutu

Act of Kindness: Do something kind for Earth.

What This Does for You

• Emotionally: Boosts empathy, invites you to practice being more present

• Physically: Reduces blood pressure, slows the heart rate, relaxes muscles

Some Ideas to Inspire You

• Use natural light by opening shades instead of turning on lights.

• Make the switch to a reusable water bottle.

• Shut off the water while brushing your teeth.

Day 29

“Love and kindness are never wasted. They always make a difference. They bless the one who receives them, and they bless you, the giver.” – Barbara De Angelis

Act of Kindness: Donate your skills to someone.

What This Does for You

• Emotionally: Improves thinking skills, improves social interactions

• Physically: Reduces cardiovascular risk factors, lessens chronic pain

Some Ideas to Inspire You

• Does someone need help planning a birthday party?

• Who could use your skills to update their resume or build a website?

• Catchafire.org is a great organization that helps you match your skills with people looking for help on a project.

Day 30

“Because that’s what kindness is. It’s not doing something for someone else because they can’t, but because you can.” – Andrew Iskander

Act of Kindness: Find a way to support someone today.

What This Does for You

• Emotionally: Establishes intentionality, lifts mood, encourages gratitude

• Physically: Increases self-worth, builds life purpose, boosts the immune system

Some Ideas to Inspire You

• Do you know any new parents who could use a meal?

• Can you prepare tomorrow’s lunch for someone in the house?

• Sometimes asking them what you can do may be the best way.

Day 31

“How you love yourself is how you teach others to love you.” – Rupi Kaur

Act of Kindness: Discover your medicine for the world.

We believe you have a unique “medicine” for this world that no other person can replicate. When your well-being needs a boost, turn to your unique blend of kindness acts and see which one you feel inspired to do. Not only will you receive a lift, but so will the world with the ripple of ongoing good it will create.