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.
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!
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!