Being nicer does not mean making sacrifices or denying your own needs. Treating people with kindness is not an imposition or another task on your checklist.
It is the outward manifestation of a positive life. Kindness is about a way of thinking, and you can train your brain in such a way that kindness arises almost automatically. Have you ever noticed that you also feel good when you are kind to someone? This is because altruism promotes a chemical reaction in your brain that releases serotonin, oxytocin, and dopamine. These chemicals not only make you feel good but also reinforce positive social behavior. By establishing new nerve pathways, you create the conditions for a positive, friendlier life.
Here are some scientifically proven tips on how to build kindness into your brain.
1 - Choose to be kind
By choosing to be kind, you consciously put aside your attitude of treating people with compassion and empathy. Notice the effect of your kindness on others. When you smile, it is the natural reaction of people to smile back. You are setting up a kindness loop that pays off more and more!
The decision to be kind regardless of mood can even turn an unhappy day into a happier day. Your brain receives the message that everything is good, and before you know it, you will feel in better humor.
2 - Do more random acts of kindness
Studies have shown that performing five random acts of kindness per week is the most effective way to increase your happiness. Whether you're buying a paid coffee, letting another driver into traffic, or mowing your neighbor's lawn, you and the other person will feel good.
3 - Be kind to yourself
Self-love begins with you perceiving your self-talk. Are you encouraging or judging? Do you start from a position of “Yes, you can” or “You will never do it”? Pay attention to the voice in your head, and change the script in kindness.
Build small acts of self-care into your day. Reward accomplishments, big and small. Take time for the things that make you feel good. Make sure you get enough sleep, drink enough fluids, and eat a nutritious diet.
4 - Practice gratitude
Make it a daily practice to count your blessings. Research has shown that people are happier when they perceive the good things in their lives and practice gratitude. The result is so pronounced that it changes your brain structure! Brain scans have shown the effects of mindfulness and gratitude. The parts of the brain associated with stress are shrinking, while the regions associated with self-awareness and compassion are growing.