Over the last five years of peer support and mental wellness work, I’ve seen a lot. People struggling, people healing, people just trying to find their footing but one truth always seems to keep showing up...
The smallest gestures often carry the heaviest weight.
Not long ago, in an interview, someone asked me, “What do you regret?”
The only thing that surfaced was this: kindness.
Even in my kindest moments, I wished I’d been kinder.
And It made me wonder...
is kindness something you’re simply born with, or is it a muscle you can train?
To find out, I built this challenge.
Thirty days. Thirty small invitations to choose kindness, for others and for yourself.
By the way, this blog isn’t here to say you’re unkind (how could it be I probably don’t even know you). But if kindness is something you’d like to be more aware of then use this as a simple, get-started guide.
A survey by the Mental Health Foundation found that 63% of adults say their mental health improves when others show them kindness and 63% also say they feel better when they’re the ones being kind.
It even causes a ripple effect. The American Psychiatric Association reports that over 90% of people feel better when they do or receive small acts of kindness.
Performing small acts of kindness has even been linked to lower stress, boost in self-esteem, and strengthening social connection. Because kindness isn’t something you give away. It loops back. It shifts how you feel about yourself, how you carry stress, how you connect with the world around you.
As always, this isn’t about perfection. You'll find a lot more goodness in the practice.
Think of it less as a checklist and more as a compass.
A way to notice kindness in everyday life, and to practice it until it feels more natural.
Day 1: Send a quick “thinking of you” text to someone you care about.
Day 2: Compliment a stranger (bonus points if it’s not about their looks).
Day 3: Take five minutes to tidy a shared space.
Day 4: Write yourself a kind note and leave it where you’ll find it later.
Day 5: Ask someone about their day (and really listen).
Day 6: Forgive yourself for something small.
Day 7: Leave a positive review for a local business you love.
Day 8: Let someone go ahead of you in line.
Day 9: Drink a full glass of water as an act of self-kindness.
Day 10: Share a song, book, or podcast that moved you with a friend.
Day 11: Donate an item you no longer use.
Day 12: Thank someone in your past (teacher, boss, friend) with a quick message.
Day 13: Take a slow walk and notice one beautiful thing.
Day 14: Hold the door open a little longer than usual.
Day 15: Write down three things you appreciate about yourself.
Day 16: Tip a little extra (if you can).
Day 17: Call (not text) someone who’d be happy to hear your voice.
Day 18: Pick up a piece of litter.
Day 19: Give yourself permission to rest without guilt.
Day 20: Tell a co-worker or peer you admire something specific about them.
Day 21: Share food (coffee, snack, lunch) with someone.
Day 22: Offer a silent wish of goodwill to someone you encounter.
Day 23: Do something playful just for you (sing in the car, doodle, dance).
Day 24: Thank a frontline worker (barista, bus driver, grocery clerk).
Day 25: Write down three things you’re grateful for today.
Day 26: Offer help without waiting to be asked.
Day 27: Compliment yourself in the mirror.
Day 28: Send an encouraging message to someone chasing a dream.
Day 29: Leave a sticky note with a kind message in a public place (bus stop, washroom mirror, community board).
Day 30: Give genuine thanks to someone today (and mean it).
As you try these, notice the changes. You might feel a lift in your mood, a little more calm in your body, a sense of connection where you didn’t expect it.
See if you can reflect on your experience. For me, I try to do this by journaling before I go to bed at night.
If you try this challenge, I’d love to hear from you. Find me on my channels and let me know your thoughts. And if you know someone who could use a little kindness, share this blog with them.
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Also, if you want to get better at tracking, start building or adding onto a routine you already have, check out the FREE 10 Minute Weekly Reset
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Until next time, I’m Jeff Turner and remember to take care of yourself, however that looks to you!