This practice is part of the
Time Required
Varies depending on your acts of kindness. Could be anywhere from several minutes to several hours.
How to Do It
One day this week, perform five acts of kindness—all five in one day. It doesn’t matter if the acts are big or small, but it is more powerful if you perform a variety of acts.
The acts do not need to be for the same person—the person doesn’t even have to be aware of them. Examples include feeding a stranger's parking meter, picking up litter, helping a friend with a chore, or providing a meal to a person in need.
After each act, write down what you did in at least one or two sentences; for more of a happiness boost, also write down how it made you feel.
Why You Should Try It
We all perform acts of kindness at one time or another. These acts may be large or small, and their beneficiaries may not even be aware of them. Yet their effects can be profound—not only on the recipient but on the giver, as well. This exercise asks you to perform five acts of kindness in one day as a way of cultivating feelings of kindness and happiness in yourself, so that you can extend kindness to your local community and the world.
Why It Works
Researchers believe this practice makes you feel happier because it makes you think more highly of yourself and become more aware of positive social interactions. It may also increase your kind, helpful attitudes and tendencies toward others in your family or your community. Evidence suggests that variety is key: There's a risk that kindness can start to feel routine, so it helps to approach it with a spirit of curiosity, always looking for new ways to express your care and kindness and looking for new people to help.
Evidence That It Works
Lyubomirsky, S., Sheldon, K., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111-131.
People who performed five acts of kindness every week for six weeks saw a significant boost in happiness, but only if they performed their five acts in a single day rather than spread out over each week. This may be because many acts of kindness are small, so spreading them out might make them harder to remember and savor.
Who Has Tried The Practice?
While there is no demographic information in the study above, additional studies explore how this exercise benefits other groups and cultures:
- After reviewing 10 studies testing this exercise, a 2018 review suggests that the overall effect of kindness on well-being is not significantly influenced by sex, age, or type of participant.
- A 2014 study also found that Random Acts of Kindness “worked equally well regardless of participants’ gender, age, or education.”
- Male Chinese prisoners who were asked to perform three acts of kindness daily for six weeks significantly improved in well-being compared to those who did not.
- Female middle school students in Hong Kong who performed online acts of kindness increased in self-esteem and social self-efficacy.
- Japanese people who counted their own acts of kindness for one week became more happy, kind, and grateful.
- South Koreans and Americans similarly increased in well-being when performing kind acts in a 2013 study. However, in a 2019 study, while Korean Americans who performed acts of kindness increased in well-being, South Koreans did not.
More research is needed to explore whether, and how, the impact of this practice extends to other groups and cultures.
Sources
Sonja Lyubomirsky, Ph.D., University of California, Riverside
References
Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Journal of Experimental Social Psychology, 76, 320–329.
Datu, J. A. D., Ping Wong, G. S., & Rubie-Davies, C. (2021). Can kindness promote media literacy skills, self-esteem, and social self-efficacy among selected female secondary school students? An intervention study. Computers & Education, 161, 9.
Drozd, F., Mork, L., Nielsen, B., Raeder, S., & Bjørkli, C. A. (2014). Better days—A randomized controlled trial of an internet-based positive psychology intervention. The Journal of Positive Psychology, 9(5), 377–388.
Layous, K., Lee, H., Choi, I., & Lyubomirsky, S. (2013). Culture matters when designing a successful happiness-increasing activity: A comparison of the United States and South Korea. Journal of Cross-Cultural Psychology, 44(8), 1294–1303.
Otake, K., Shimai, S., Tanaka-Matsumi, J., Otsui, K., & Fredrickson, B. L. (2006). Happy people become happier through kindness: A counting kindnesses intervention. Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-being, 7(3), 361–375.
Shin, L. J., Layous, K., Choi, I., Na, S., & Lyubomirsky, S. (2019). Good for self or good for others? The well-being benefits of kindness in two cultures depend on how the kindness is framed. The Journal of Positive Psychology, 15(6), 795–805.
Yang, Y., Zhao, H., Aidi, M., & Kou, Y. (2018). Three good deeds and three blessings: The kindness and gratitude interventions with Chinese prisoners. Criminal Behaviour and Mental Health, 28(5), 433–441.
Quick Description
Performing Random Acts of Kindness not only helps others but can boost your happiness, as well. How kind and generous are you? Take the Altruism quiz to find out:
Comments
and Reviews
Claudia Jean Stewart
I wasn't able to do 5 random acts of kindness in one day. But one day I made cheddar and bacon muffins for a group of people. Another day I gave back a friend's container with my moussaka in it. And yesterday I chatted for a long time with a friend who is ill. Also listened to my sister who enthusiastically told me about a soup and a loaf that she made that was new to her. Sometimes people need an ear, and encouragement.
Susan Whitney
It is always possible to do random acts of kindness through emails, telephone calls and letters or cards sent by mail.
Susan Whitney
It is easier to be kind than to be unkind. It is more important to be happy than to be right.
Carol Primus
Sometimes it hard because of covid fears. but i keep on trying to help folks who need or ask for help.
Jeremie Foley
It felt good to make other people happy. It’s a simple task but sometimes we forget to say out loud what we are already thinking.
Janet Martin
I find myself feeling happy and fulfilled when I do something nice for others. If I’m feeling sad or out of sorts I like to send e-cards to family and friends. The receivers often reply back to me and that brings up my spirits. Volunteering at Red Cross blood collections is a great way for me to spend a bit of my retirement.
Joanna L.
I love helping others. I feel better when I can practice acts of kindness.
June Gibbard
Doing something to make others feel unexpectedly happy definitely has a direct positive impact on my own happiness. I find it a lot easier to do this practice with someone I know. I have not been able to do this with random strangers this week.
Pie Gilroy
We are still not meant to socialise as covid is rampant in our area so this practice is difficult and not safe to preform at the moment.
Pie Gilroy
We are still not meant to socialise as covid is rampant in our area so this practice is difficult and not safe to preform at the moment.
Michelle Colman
My experience with random acts of kindness has been positive. It made me realize that I have to be prepared for situations in order to provide solutions. I practice this exercise with my dad who has PD and he is so greatful.
Cynthia Rickey
This was great, this made my heart happy, cheered my day
Cynthia Marie Bajorek
Motivating
Tutu
Rejuvenating
Tutu
Rejuvenating
Cynthia Rickey
This practise has helped me be more aware of how I move in the world and my relationship to the people in it. To choose to take the extra step, to choose kindness. It makes my heart happy to see how people respond to it and the difference my choices make.
Laura catherine
This was an easy one because I like doing these things. But I had trouble thinking up "New" ideas.
Laura Kern
This is a practice I do often. It’s very rewarding and connective.
Thomas Keating
Did them all.
Ana Bullard
I didn't complete all 5, but still enjoyed the practice
Lesley parkin
I managed a day with this focus but I had resistance as I had very low energy,covid, and needed help myself. Turning my mind to things I do anyway but could do more and reflect on how I feel once I’ve done them was helpful. As I couldn’t do this I noticed I lost momentum and gave up a bit ???sad about that. I practised the self compassion break quite a bit. Very soothing
Lesley parkin
I managed a day with this focus but I had resistance as I had very low energy,covid, and needed help myself. Turning my mind to things I do anyway but could do more and reflect on how I feel once I’ve done them was helpful. As I couldn’t do this I noticed I lost momentum and gave up a bit ???sad about that.
Pie Gilroy
Bit of a chore as I don't see anyone, so altered it to helping animals as see lots more of those and then it was better.
Susan Kaplan
It has been hard to do this now as my opportunities are limited by my recovering broken ankle. I miss my volunteer work at the Hermitage a lot. I do regularly give to several charities, monthly, in fact, automatically deducted from my bank account. I had not even thought about those. My sister Maeta is here visiting and helping me get my house back in order and I’m trying to think of a random act of kindness that I can do for her while she’s here, but it’s challenging.
Christine Ducourant
It was not that difficult to find 5 occasions to be helpful for the others in a day.
Ramona Gaye Burnett
I want to keep practicing this
Mona Ray Epstein
Harder than I expected! But rewarding.
Daden Venkatasawmy
Random = not planned. So it is better not to think about ideas, but to remain mindful and make sure we show kindness when situations arise. It didn't change much from my normal behaviour, but I was more conscious about the acts, so that reminded me of who I am. Thanks!
Heather Hyde
This was easy and rewarding to do. I found many ways to be kind.
Karen Borg
I found that if I kept Kindness as a goal throughout my day, the acts didn't take much thought. The ability to be kind was simply there.
Magi Acimo
The process of deciding about way to practice Random Acts of Kindness, is part of complete experience, that make me fell happier.
WY Yau
Good
Sandy Starkey
Cannot ever mark as completed and move on. Stuck here Tried over and over. Frustrating rather than leading to happiness n
Sandra Phillips
Found tis easy to do. Some of the things I did -did snow removal - provide meal for elderly couple - made a donation- gave someone cart at Grocery store with coin in-picked up litter -give compliments to 5 people- made lunch for co workers
Magi Acimo
Very usefull
Kevin Rosner
felt like that was something i kind of do all the time already. I consciously tried to do some, but was a bit unconfortable as those were things i would already do.
Jefre Lynne Danner
-My afternoon trip to the store gave me a couple opportunities. I took a couple shopping carts back to the cart barn for one elderly woman and a couple trying to get the husband's wheelchair into the back of their van. -Outside of the store, standing on the curb, was the elderly physically challenged Vietnam Veteran that I saw at Christmas time and once again I gave him a few dollars. He recently lost his wife to cancer and he really seemed to appreciate the help. - My long-time friend from high school has been a constant source of support and love during my tough times and now she needs me to be there for her. It's so easy to just give lip service and "phone in" advice but today I made an extra effort to really listen to her. We followed up our conversation with texts and it was made clear to me that the extra attention to her details left an impression on her. I was heart-warmed to hear her expression of gratitude! - Although I wasn't able to pay for a fast food order for someone in line behind me, I was able to pay for someone's coffee at a local coffee cafe. The person didn't know me from Adam but that made it even more fun. - I knew that my neighbor wasn't home when the UPS driver started to leave a rather large package at her door. I called out to the driver and told him that I could take the delivery to her when she returned later that evening. Porch pirates are a common problem and I was concerned that it might have been taken from her porch. I just took it to her and she thanked me. Another feel good moment! I'm not a stranger to this practice but doing it with intention over a period of just one day made me realize just how many opportunities there are to help others. I find that I am almost giddy after doing kind acts for people, especially anonymously.
Filomena Abbene
This practice is incredible as to change up the saying a bit "it makes you be the good you want to see in the world." My practice began organically years ago. It was probably influenced by the kindness I was shown by others at moments of need as those are the memories I hold most dear. This practice differs as it is intentional and I like the fact that I can be both responsive to a need I witness and planned as a strategic approach to kindness. The practice of five acts in one day gives an even more directive way to be that good. Thank you.
antonio cancian
act of kinfness its a natural way for development yourself
Diane Dreher
This week I have realized that acts of kindness are a natural part of my life.
Vanessa Wensing
Had lots of opportunities to help friends this week. Also picked up trash. Didn’t feel far outside of regular behavior. I just counted it as part of this practice. Hopefully being kind and helping others is who I am.
Helen Kurtz
It is a good feeling knowing that you not only have helped in some way but also builds stronger bonds within those relationships
Anna Finch
It becomes a habit that you just naturally want to practice random acts of kindness each day and don't need any reward just to see others happy
Elena Barajas
fine
antonio cancian
One thing I have learned is that there is a trap of being too kind, which is to satisfy a sense of ego as to say I am kinder than others and things like that ... but I have come to awareness when you do the things with sensitivity, spontaneity and without expecting anything in return everything happens naturally as if you were in a simple and clear flow of the relational world with the outside world
Louise Mclean
These were not unusual things for me so I tried to be more conscious of the experience. I found an appropriate book for me when I dropped off the books. Walking with my stepdad is relationship strengthening and good for our health. I get the extra benefit of teaching my soon to be kind and care for others. My stepdad also shared some tomatoes from his garden so it feels like we are generating a kinder world as kindness often begets more kindness. I didn’t consciously do five things in one day as it feels good to sprinkle kind deeds throughout my week but upwards of three is a pretty good day.
Vesna Ana Karmelic
I did the things I committed to and, as this behaviors are not new to me, because I usually do things like that, I tried this time to be more aware of how I felt. It gives me satisfactoon to make other people feel better, and also helps me feel better about myself and feel more connection with them
Stephanie Benoit
It was nice to have an extra excuse to do nice things for others. I mailed a card to an elderly family friend, donated to a fundraiser, sent nice texts to some friends I hadn't spoken with in a while, picked up flowers for my mom, and sent my sister a tiny gift that made me think of her. Never feels bad to be kind!
Don R Hatcher
It was wonderful, beneficial for me as well!
CHARLES STEINBERG
I was starting to put my large basket of groceries on the place where the cashier would ring them up when I noticed the woman behind me only had two items. I encouraged her to go in front of me and felt great that she was pleased
{name}
I do many of these things regularly, so it's hard sometimes for me to even realize I'm doing something different. In the past few days, I have sent cards to friends who are sick, touched base by text with other friends who are dealing with difficult times, texted friends with encouraging words for hard jobs they are doing, invited a friend for dinner because his wife is on an assignment, given to a friend's son's school fund-raiser, brought in my neighbor's trash can from the curb, picked up trash in the neighborhood, etc. These acts feel more like second nature to me than anything out of the ordinary. I'm not sure what kind of act I would need to do to feel like I was really practicing something very new for me.
lenlee1926@gmail.com
nice to passersby am happy
Nicola James
Random acts of kindness makes me feel good and boosts my levels of happiness and wellbeing. Not only does the recipient of the act of kindness benefit, but I do too.
Jennifer Veveiros
I really enjoy this practice. I realized that I actually did 6 acts and forgot that I helped my elderly aunt out this day by walking her dog! It made me realize I do things on a daily basis that are kind to others, and it makes me feel happy 😊
Donna Rose Houchen
I love doing Random Acts of Kindness! They make my day. I get such a terrific feeling after doing a kindness and it makes me want to do more!!
Sandra Duran
Great
Zaman Gul Afroz
I loved doing my acts of kindness.......felt so good I wanted to keep on doing more!
Marguerite Foster
difficult to do 5 in one day as social life very restricted with covid/omicron issue
Jill Fink
I felt great helping other people, friends, and neighbors. I paid for the person behind me in Starbucks drive through, wrapped Christmas presents at a friend’s house, helped a friend leash her young pup at a dog park, helped a woman hook up her potable oxygen. Stayed with her until she felt calm. Brought neighbors packages to their doors. This felt good I will continue to do more this week!
Jill Tomey
It felt good to think of others first. I write a weekly act of kindness challenge but this was different. Those challenges are written for a broad audience. These acts were very specific to people around me and personal to me. It meant more that way.
Adrienne St John
Yesterday I helped a friend write a letter that she had problems with, I talked with my ill relative, I made my husband's bed again and he was very surprised, I surprised an old friend with a phone call. Today I made my husband's bed again, I brought a neighbor some flowers, I picked up waste paper on my walk.
Adrienne St John
I stopped to check on an elderly neighbor; I have been worried about her because I haven't seen her out walking. I called a friend in Colorado that I hadn't been able to talk to for months. I made my husband's bed to day.
Rose Colhoun
I feel like most people practice random acts of kindness unconsciously every day. To have a challenge to do it, especially to make five acts in one day makes it feel like a chore rather than something that happens naturally. I think I found it harder while I was at work, feeling tired, and in a hospitality position where it was hard to define what is acts of kindness and what is acts of service for my job. It was nice to look back at the week though and make a list of the kindness acts I did do, especially the ones that I felt made an impact on the receiver.
Ane Jones
I had a good time performing the RAKs, knowing that I was helping others.
Adrienne St John
It was very easy to find ways to practice. I always feel a light in my spirits when I can do something to help anyone.
S Joy Cardyn
It's always uplifting for me to extend a hand, a listening ear, a king expression to others.
Adam Brown
In looking at the past week I noticed that I do far more for others than I realise. I don’t need to consciously decide to do random acts of kindness, it just happens
Adam Brown
A work colleague lost her swipe card some time ago, I met her outside at her start time to let her in. I always feel good when I help her out as we have become close
Michelle Bartolick
I enjoyed doing this
Yingyue Liu
I kept this idea in mind and came back reflecting on what acts count as kindness. It raised my appreciation to both my life and myself. I feel more close to the people who interacted with me.
Emily Ebsen
good
Drew Becker
More than robotic aktion der Kindnesslich we should have open eyes and an open heart. If you do I guarantee you will SEE someone in need of kindness and FEEL that you can do something, and then HELP because every cell in your body knows it's the right thing to do. It's not the domain of saints, it's the dialogue of our hearts unsilenced.
Drew Becker
I'm a frontline outreach worker (bringing ppl back from overdose, wound care on the homeless, giving out necessities, being a counsellor, doing system navigation to help ppl find a home, medical care, work etc) so I put my life in danger (60% of the people I deal with are covid positive & then there's stabbings and meth rages etc) to help others every day. This challenge doesn't consider that this may be part of someone's life already and maybe they need self care not faux-care (to me if ppl actually feel compassion it doesn't take a web page to tell them to help, they have no choice but to help. It's good to get people to try it but I wonder about ppl who don't feel a marrow deep need to help, are they not also humans?)
melissasmileuwokeup@gmail.com
I felt more whole giving a part of me to another
Al Wright
5 acts in a day is pretty difficult. I rarely see 5 people in a day. Also, if I have to plan the acts, they don't seem so 'random'. It starts to feel like 'manipulating people into thinking I'm nice (when I'm not).
Donna Edge
I felt good doing nice things for other people
Donna Edge
I felt good doing nice things for other people
Donna Edge
I felt good doing nice things for other people
Kimberly Ann Printz
You have two different sets of instructions! Five in one day, or one a day?
Eui Wongkabai
ครับผม
Trina moore
People looked startled, happy, and wondered. That made me feel very good
Trina moore
It showed me that practicing acts of kindness. Makes me feel almost better then the kindness that I show others.
Trina moore
It made me feel great!
Linda Taney
Love this suggestion and I am trying to do it every day.
Linda Taney
Love this suggestion and I am trying to do it every day.
Trisha Picknell Kinney
Love this podcast and this Greater Good in Action program! What a wonderful, positive effort - I am about to record a short podcast episode and plan to pass this great wisdom along. Thank you for making the world a better place!
Debra Smith Elkanick
Today I engaged in conversation with a worker at Kroger I made her laugh and smile
Laura Townsend
I tend to be one who enjoys sharing Random Acts of Kindness. I find it gives me a rush of "giver's glow," but it doesn't necessarily stick with me. I don't often know what the lasting impact of my act of kindness is so the glow diminishes quickly.
María Elena González Rivera
It made me feel peaceful / inside my heart...... especially when you help someone you don't know, I believe that you are giving them a little bit of hope and you get the best part......find yourself your life purpose......
Beth Beauchamp
It brings me great joy to be kind. Its simple. Staying in the present moment to be with people and honestly care is such a gift. Just hard to remember to cultivate the habit of awareness in the present. Process, not perfection!
Patrick Clancey
I've always struggled with the 'random' part of random acts of kindness. I prefer to find new ways to be kind to people whom i care for.
Hazel Rees
We are in lockdown here so had to do my acts of kindness in work. I gave someone a lift. Loaned another person my gloves, sorted out the drawers in a filing cabinet because it kept toppling over, made a colleague a cup of coffee. I also held someone after they’d received a very upsetting text message. I need to try this practice again and again. It prompted me to buy a book on kindness that has ideas of things you can do.
Maxine Dumaran
It brought me joy. It also allowed me to appreciate more, the things I have been given, so that I can be a blessing to others.
Anna Barker
Living & giving daily = h♥️w to BE!
Peter Barnett
I actually do a lot of RAK so this is both building on “success” and I’m thinking out of the box abt random and kindness. Feels good, affirming and other-centered and without being too cognitive about it makes me think about the range of what kindness “is”.
Danielle Williams
It was ok I like doing thing for other out of the love I have for life
Danielle Williams
It was very easy because it help other feel good by being nice, or just being there to talk, or doing thing with older people make a big difference
Lori Stottler
I work with young adults on the spectrum and with learning differences We have been having a week of RAK around our Center and it has been a meaningful experience for them and myself. I have found a week of performing small acts for others has significantly boosted my mood!
Andrea Devitt
great - thank you.
Shannon Alicia Montgomery
This is difficult because I'm unable to drive, am dependent on others for even getting dressed right now... it's painful to feel like my world is so small. I sent my grandmother a card and left reviews for a few small businesses, but I feel pretty darn useless to the world right now.
Cintia Arbulú Ahumada
It felt good. Also, it showed me how hard I can be with myself sometimes (since I recognized myself understimating my actions, thoughts like "it was not powerful enough", "anyone could have done the same". Finally, due the querenteen it was more challenging to find acts of kindness to do
Ewa Celinska
Ordering a cream cake for my husband
Sam Tim-Billy
Hard to do this while working at home during Covid-19 as I don’t interact with many people (outside of Zoom meetings)
Julia Fuentes
I've been doing this practice since I can remember my existence, I always knew that it was the biggest gift God have giving me, my caring heart, and I love it, and I'm forever grateful for that gift, however sometimes, I just wish I felt happy and completed, and not sad as I many times feel, deeply sad...specially when I think that what I've given or can give, its not enough.
Sandra
I'm going to try it this week with my kids.
Sandra
I'm going to try it this week with my kids.
Patricia
I’m doing this one with my kids this week. I’ll let you know how it goes...
Exygy
Test
Ann Powell
Really like Loving-Kindness meditation; I try to do it at the start of each day.
Candyce Baptiste
The act of random kindness is the first one, i lent my friend my adobe creative cloud account when his account got expire and he was having trouble getting on , while he had an assignment due in a couple of days. The second one was opening the doors for anyone who was behind me, the third one was giving up my sit for seniors or for people in need, the fourth thing was when my friend forgot her lunch at home, i bought her lunch for her and told her she doesn't have to pay me back and the last act of random kindness is helped my mom make halloween loot bags for everyone at her work, when she was tired.
Jenny zegarra
Feeding homeless people make me feel very happy for them, thinking that they have something in their stomag before they sleep in the cold weather. I did talk to my kids that this winter we are going to feed homeless people with bread and hot chocolate, they are happy to know that we can help as litle it is but for them is something.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.