Hey, friends! I hope you’re ready for a great week because today I’m issuing you a challenge.
What kind of challenge, you ask?
A kindness challenge.
Yep, I challenge you to practice seven days of intentional kindness.
I’ve been reading several articles recently, which explore the impact of practicing kindness. Of course, for those on the receiving end of the gesture, there are numerous benefits, including feelings of self-worth, love, encouragement, compassion, empathy, joy, etc.
Additionally, however, I was amazed by the positive health benefits (both physical and mental) that accompanied those who were practicing kindness.
According to Dr. David Hamilton, we experience several positive “side effects” when we practice kindness, from boosting happiness to strengthening relationships, and improving heart health to slowing aging. What’s more, practicing kindness helps to reduce things like blood pressure, stress, anxiety, and depression, while filling us with energy and self-esteem.
In other words, practicing kindness is a win-win for everyone involved.
Practicing kindness is a win-win for everyone involved. #kindness #kindnesschallenge #inspire Click To Tweet
Practicing Kindness: 7-Day Challenge
So what does this kindness challenge entail? Don’t worry; it’s super easy. In fact, there are only two rules (and one optional suggestion) involved:
- Every day, practice an act of kindness toward another person.
- Exercise a different act of kindness each day.
- Optional: journal about your experience in this workbook and record how it made you feel.
As I mentioned, step three is optional, but I highly encourage you to give it a try. Taking time to reflect on the experience and how it made you feel is a powerful activity that highlights the positive impact practicing kindness has on your life.
Practicing Kindness: Seven Challenge Suggestions
There are countless approaches to practicing kindness, and each one is valuable. Here are a few broad suggestions to get you started. If you’re looking for more ideas, however, be sure to download your free kindness challenge workbook, which offers 40 additional ways to practice kindness.
1. Show Kindness to a Stranger
Thank someone for their assistance while shopping. Write a positive review of a business on Yelp. Allow someone to go in front of you at the grocery store etc.
2. Give Praise to Someone You Love
Let them know how much you appreciate their help. Praise them for their accomplishments. Or compliment something that you admire about them.
3. Pay it Forward
Donate time or money to a cause that you value. Share valuable knowledge with someone. Buy a cup of coffee for the person behind you in line etc.
4. Listen
Ask a friend how they’re doing, and avoid interjecting or offering advice. Instead, really listen to their response.
5. Speak Kindly and Avoid Gossip
Just as kindness spreads, so does negativity. Practice kindness by ending gossip and sharing compliments instead.
6. Make Someone Feel Included
Invite someone to join you for lunch. Introduce a new co-worker, neighbor, or group member to your friends, and involve them in the conversation. If you know someone who doesn’t have plans, invite them out to dinner, over for coffee, out for a walk, etc.
7. Practice Anonymous Acts of Kindness
Anonymously fill the parking meters. Donate clothing or money. Gather the shopping carts near your car when you put yours away. Buy a lottery ticket and give it to the person behind you etc.
Are you ready for the challenge? I hope so 🙌🙌🙌 Download your free workbook here. It is filled with 40 ways to practice kindness as well as seven journaling sections for you to you reflect on each day’s acts. Then, snap a photo on each day with the hashtag #7daysofkindness and tag me @imbusybeingawesome.
Let’s spread kindness together!
Question:
Will you practice the 7-day kindness challenge? What are some of your favorite ways of practicing kindness? What are some of the most memorable acts of kindness you’ve ever received? Let me know below!
I love this! Everyone should accept a kindness challenge. 🙂 I have found that when we’re more kind to others we ourselves are happier!
I completely agree, Justine! It’s a win-win all around.
I LOVE this! What a great idea! I think I’ll do this with my girls starting today!
Hooray! I am so glad to hear it 🙂
I love the idea of focusing on speaking kindly. This is a lot like positive manifestation, but kindness manifestation!
Yes! I love that you drew that connections, Dionne 🙂
This is such a great challenge! There definitely needs to be more kindness in this world.
I agree, Becca. 100%!
I love this! Great kick off points to get people on the right track for practicing this! I just love this!
Thanks so much! I love to hear that 🙂
I try to practice kindness everyday. It was the way that I raised that you respect everyone. Like Ellen DeGeneres says, Be Kind To One Another.
I love that, Luci 🙂 It’s the best way to live 🙂
If everyone practiced kindness this would be a better world! Personally, I’m going to try to give praise to the people I love, it’s always good tell them how important they are and in this way we can boost their and our happiness and strengthen relationships!
I agree! And I love that approach. It’s so wonderful to remind people how valued they are 🙂
such a great post – I could think of a million people who need this so I understand why you wrote it but I still think its kind of disappointing that we’re at a place in society where we have to remind people to be kind… right?
Yeah, I agree. I think we live in such a busy society that we get wrapped up in our own lives and forget about others around us. This post is just a little reminder for us all to be aware and spread the love 🙂
RAK don’t always need to involve money which this post does a great job of introducing.
Thanks, Bianca!
I love these ideas. Whenever a stranger shows kindness to me it really makes my day, so it would be great to show some kindness in return.
Yes! It’s all about paying it forward 🙂
This is such a great post! Creating an act of kindness can easily create a chain reaction in the most wonderful way! XO ~Anna
Exactly! Thanks, Anna 🙂
Such important reminders and a great & positive way to start the day.
Thanks, Sara. I’m so glad to hear it 🙂
Practicing kindness with intentionality sounds like a win win! Love these suggestions. ❤️
Thanks so much!
I love this idea! It really helps us to reflect and think more about ways we can spread kindness to everyone around us.
Exactly 🙂 Thanks, Emily!
I never thought to journal about my acts of kindness, but it might be refreshing. Looking for a new notebook now!
xoxo,
Berniedette |
Yeah, I’ve really enjoyed it 🙂 I hope you do, too! (Plus, who doesn’t want an excuse for another notebook 😉 )
Love this list- wouldnt it be amazing if everyone practiced these acts of kindness all the time!
Yes! That would be remarkable. If we each do our part, hopefully we’ll help spread the message 🙂
First off I love the name of your blog! This article is so refreshing and such a great reminder of what we all should be doing more of every day!
Thank you, Lisa!
That’s the best way to start! It’s incredible how people react – smile goes a long way:)
It’s amazing how much of a difference one kind smile can make, isn’t it?
This was such a great read! I find we sometimes get so caught up in my worries and stress that we forget about being intentionally kind to others. Thank you for your post for helping start my week off right!
Absolutely! Thanks, Emma 🙂
Oh, I love this! I just attended a “kindness matter” event in Sandy Hook, Ct…this message is so important.
Wow, I bet that was an incredibly powerful event. Thanks, Jen 🙂
Speak kindly and avoid gossip is absolutely useful and the right things to do and it will branch out into other kindness as well.
Thanks! Kind words go such a long way 🙂