Positivity: Top-Notch Research Reveals the 3 to 1 Ratio That Will Change Your Life

by Barbara L. Fredrickson

This exercise draws from research done by Sonja Lyubomirsky, author of The How of Happiness. Give yourself the goal of performing five new acts of kindness on a single day. Aim for actions that really make a difference and come at some cost to you, such as donating blood, helping your neighbor with her yard work, or figuring out a better way that your ailing father might manage his chronic pain. Be both creative and thoughtful. Assess what those around you might need most. Although some of the kind acts you choose may take some advance planning, make a point to carry them all out on a single day. At the end of the day, take stock. Notice the good feelings that come with increasing your kindness: the positive connection to the person you helped, the fitting sense of pride you get from making a contribution. For lasting impact, make your kindness day a recurring ritual. Be creative each week. Find new ways to make a positive difference in the lives of others. Try it for a few months and see the difference it makes.