Kindness is a powerful force – it has the ability to uplift, connect, and transform both ourselves and those around us. Start practicing it daily with these easy kindness routines.

3 kindness routines to boost those feel-good vibes 

More than a fleeting gesture, kindness can be seen as a daily practice that can shape both our wellbeing and our world. Science shows that acts of kindness trigger the release of oxytocin, sometimes called ‘the love hormone,’ which has been shown to help lower blood pressure, boost happiness, and even reduce stress.  

“Being kind, receiving kindness or witnessing kindness makes us feel ‘elevated’,” explains Dr. David R. Hamilton, in his book The Five Side Effects of Kindness.  “Studies show that elevation inspires people to be kind.” In other words, kindness is contagious, creating a ripple effect that extends far beyond a single moment. 

Kindness takes many forms, from offering emotional support and providing helpful advice, to volunteering time or donating money. “Although some acts of kindness can be huge, sometimes global in scale, even very small acts of kindness can be powerful, as they contribute to a sense of community, respect, and care for others,” notes Prof. Robin Banerjee, founder of The Sussex Centre for Research on Kindness, in our very own The Book of Rituals. 

Incorporating kindness into your day doesn’t have to be complicated. Small, intentional actions can brighten someone’s day, nurture your own wellbeing, and even benefit the planet. So, are you ready to get started on cultivating those feel-good vibes? 

Here are three kindness routines you can get started on today. One to help you be kinder yourself, one to share kindness with others, and one for the world around you. 

1. A morning routine for being kind to yourself 

The way you start your morning sets the tone for the rest of the day. Often, we wake up and immediately dive into emails, social media, or a mental checklist of everything we need to do. But what if you started your day with a little kindness toward yourself? 

Step 1: Begin with self-compassion 

Instead of reaching for your phone the moment you wake up, take five minutes to check in with yourself. How are you feeling today? What do you need? Try repeating a self-kindness affirmation like, “I am enough just as I am” or “Today, I will treat myself with the same kindness I give to others.” Research shows that self-compassion helps reduce anxiety and improves overall happiness. 

Step 2: Swap comparison for gratitude 

A study in the Journal of Social and Clinical Psychology found that however we do it, comparing ourselves to others makes us unhappier. “Comparison will consume your thoughts and steal your joy – opt for happiness and kindness instead,” says Jaime Thurston, founder of charity 52 Lives, and author of Kindness: The Little Thing that Matters Most, So, instead of scrolling on social media, start your morning with a simple gratitude practice. List three things you appreciate about yourself or your life, no matter how small. 

Step 3: A mindful moment 

Whether it’s a warm shower infused with a calming scent or a few minutes of deep breathing, create a morning ritual that allows you to reset. Try The Ritual of Sakura shower foam to envelop yourself in a moment of sensory indulgence, focusing on the sensation of the water and the uplifting scent of cherry blossom. 

Read more: 50 ways to be kind to yourself 

2. An evening routine to spread kindness to others 

We often underestimate the power of a small, kind gesture. As Thurston reminds us in her book: “Unexpected kindness is a powerful thing. With just a few kind words, you can change someone’s entire day.”  

Step 1: The power of presence 

In our hyper-connected world, face-to-face conversations are becoming rarer. A University of Michigan study found that replacing real-life contact with digital interactions can double the risk of depression. So this evening, put your phone down and truly connect. Whether it’s your partner, a family member, or a friend, give them your undivided face-to-face attention. Ask about their day, listen deeply, and let them feel heard. 

Step 2: A small act of kindness 

Before bed, take a few moments to perform an act of kindness. It could be as simple as sending a thoughtful message to someone, leaving a kind note for a loved one, or paying a compliment. Science shows that when we do something kind, our brains release dopamine, giving us a natural high. So everyone gets a little boost.  

Step 3: Reflect on the kindness you’ve received 

Kindness isn’t just about giving, it’s about noticing, too. Before sleeping, reflect on a kind moment you experienced that day. Maybe someone held the door open for you, or a colleague offered a word of encouragement. Recognising kindness in the world helps reinforce the habit of looking for the good, and continues the kindness ripple effect. 

Read more: 50 ways to be kind to others 

3. A weekend routine: Show kindness to the planet 

Kindness extends beyond human interactions – it also includes how we care for the world around us. Our planet gives us so much, and small, mindful actions can make a difference. 

Step 1: Reduce, reuse, and repurpose 

Sometimes, kindness is about taking action. Dedicate some time this weekend to an eco-friendly habit, whether it’s switching to reusable tote bags, repairing something instead of discarding it, or upcycling your empty beauty products. Remember, small acts add up and can have a lasting impact, such as choosing a refillable product and helping to reduce waste. 

Step 2: Give back to the planet 

Thurston writes: “Sometimes what people need is assistance rather than things. Spread some kindness by donating a skill.” This applies to the planet, too. Consider volunteering for a local cleanup effort, planting a tree, or supporting a sustainability initiative. Even small contributions can help nurture a healthier world for future generations. 

Step 3: A mindful nature walk 

Spending time in nature has been shown to reduce stress hormones and improve overall wellbeing. This weekend, take a mindful walk in a local park, forest, or even your garden. Notice the sounds, the scents, and the beauty around you. Gratitude for the natural world often leads to a deeper sense of responsibility for its care. 

Read more: 50 ways to be kind to the planet