FOR NO REASON

30-Day Kindness Challenge: One Act of Kindness a Day (Printable)

One small kindness a day for 30 days. By the end, you will notice the world differently, and the world will notice you.

Each day has one specific act of kindness, moving through every circle of your life: home, work, neighbours, strangers, online and yourself. Most are free. World Kindness Day (13 November) is a perfect day to start.

The rules

  1. One kindness a day. Small is perfect.
  2. Free is fine: most of these cost nothing.
  3. Do not film people you help. Let it be for no reason.
  4. Never miss twice.

Your 30 days, day by day

Week 1: close to home

  1. Day 1A note at homeLeave a handwritten note for someone you live with or love.
  2. Day 2Their drink, their wayMake someone's drink exactly how they like it and bring it to them.
  3. Day 3Call an elderCall a grandparent, parent or older relative just to hear their news.
  4. Day 4Do their choreDo a chore that is usually someone else's, without mentioning it.
  5. Day 5Undivided attentionPut your phone away for a whole meal and really listen.
  6. Day 6Be kind to yourselfWrite down one thing you are hard on yourself about, then what you would say to a friend.
  7. Day 7Review dayEasy day. Write one line about the kindness that surprised you most.

Week 2: work and neighbours

  1. Day 8Specific thanksThank a colleague or classmate by name for something specific.
  2. Day 9The invisible workersThank a cleaner, caretaker, driver or security worker by name.
  3. Day 10Lighten a loadOffer to take one task off someone who is overloaded.
  4. Day 11Hello, neighbourLearn a neighbour's name and have a real conversation.
  5. Day 12Bins and pathsTake in a neighbour's bins, or clear their path.
  6. Day 13Check on someoneCheck on an older or isolated neighbour.
  7. Day 14Review dayEasy day. Rest, and notice any kindness done for you.

Week 3: strangers and online

  1. Day 15Pay it forwardPay for the coffee or snack of the person behind you, if you can afford it.
  2. Day 16Your seatGive up your seat, let someone go ahead, or hold a door with a real smile.
  3. Day 17A kind reviewWrite a detailed, honest five-star review for a small business that served you well.
  4. Day 18Thank a creatorLeave a specific kind comment for someone whose work helped you.
  5. Day 19Message an old friendMessage an old friend: "I was thinking of you. How are you really?"
  6. Day 20Leave a bookLeave a book you loved somewhere public with a note: "For you, for no reason."
  7. Day 21Review dayEasy day. Tell someone about the challenge.

Week 4 and beyond: deeper kindness

  1. Day 22DonateDonate food, clothes or a small amount to a cause you trust.
  2. Day 23Give your timeVolunteer for an hour, or sign up for a regular shift.
  3. Day 24Teach somethingTeach someone a skill you have, patiently.
  4. Day 25RepairApologise for something, or forgive a small old grudge.
  5. Day 26Anonymous kindnessDo one kindness where nobody will ever know it was you.
  6. Day 27Thank a mentorWrite to a teacher, mentor or doctor who made a difference years ago.
  7. Day 28Review dayEasy day. Count your kindnesses.
  8. Day 29Plan a kind habitChoose one weekly kindness you will keep doing, and put it in your calendar.
  9. Day 30Reflect and pass it onWrite one page about what this month changed. Then invite one person to start their own 30 days.

If you miss a day

Do not restart. Do the next day's task and keep the rule never miss twice. In a real-world study of habit formation, missing a single day did not stop habits forming, and new daily habits took a median of about 66 days to feel automatic (Lally et al., 2010). Thirty days is a strong start, so keep the tasks that helped.

Questions

What is a 30-day kindness challenge?

A month of one deliberate act of kindness per day, usually moving through family, work, neighbours, strangers, online and yourself. It turns kindness from an occasional impulse into a habit.

When should I start the kindness challenge?

Any day. World Kindness Day on 13 November is a popular start, and many schools and workplaces run kindness challenges in November and December.

Does daily kindness make you happier?

Research suggests performing acts of kindness has a small-to-medium positive effect on the wellbeing of the person being kind, and receivers usually appreciate it more than givers expect.

General wellbeing ideas, not medical, psychological or financial advice. Adapt any task to your situation. If you are struggling, see crisis help.