Performing random acts of kindness measurably improves the emotional well-being of both the giver and the receiver, according to a growing body of psychological research that experts say is especially relevant in a time of widespread social hostility. The finding holds whether the kindness is directed at close family members or complete strangers, and it appears to be a deeply rooted human trait across cultures and economic conditions.
A systematic review of 24 studies found that engaging in acts of kindness boosts the well-being of the person performing them. A separate seven-day intervention study, in which participants intentionally tried to do nice things for others, showed that the positive effects on happiness were equally strong whether the recipient was a loved one or a stranger. Researchers say this makes kindness a low-cost, widely available tool for improving mental health that anyone can use in daily life.
Oliver Scott Curry, research director for Kindlab, a team that studies the causes and consequences of kindness, says humans are naturally kind under the right circumstances. Research conducted across diverse settings, from the United States and Canada to Uganda, India, and South Africa, indicates that the well-being rewards of helping others are consistent worldwide. Kindlab offers tools and programs to help people increase their kindness, including a research-based questionnaire called the Kindness Quotient that takes less than five minutes to complete.
Jonathan Passmore, a psychologist and coach in the United Kingdom, has developed a positive psychology coaching technique called CAKE, which stands for consistent acts of kindness and empathy. He recommends that people start with a one-week plan, committing to one act of kindness per day. On Monday, for example, a person might greet a local barista by name and wish them a pleasant day. On Tuesday, they could write a handwritten card to a colleague thanking them for something specific. After a week of such actions, Passmore says, people often get hooked and begin to hold an empathic stance toward most people they meet.
The benefits of kindness can begin in childhood. Kindlab offers kindness challenges for younger family members, including skill-building games and activities. One popular exercise is the kindness walk, a map that encourages children to smile at someone they do not know, give a sincere compliment, or pick up litter during a walk. Introducing these habits early helps children internalize the value of generosity and empathy.
Psychologists note that givers often underestimate the positive effect their gestures have on receivers. This undervaluing can discourage people from engaging in acts of kindness in the first place. But the evidence suggests that even small gestures, such as buying a cup of coffee for the person in line behind you, holding a door open for someone carrying heavy bags, or simply saying hello to a stranger, can produce a meaningful boost in emotional well-being for everyone involved.
For trauma psychologist and author of the original report, the practice of kindness is both personal and professional. She learned the habit from her grandfather, who drove nuns to doctors' appointments and shared jokes with grocery store clerks and neighborhood children. She now brings doughnuts and coffee to veterans every Monday morning. After 25 years in her career, she says she has come to see acts of kindness as a win-win: a straightforward, no-cost intervention that improves the mental health of the giver and the receiver alike.