Doing good for others benefits our own minds and bodies, as well. We explore the science of kindness.

Summary: On this episode of The Science of Happiness we explore how everyday acts of kindness strengthen our sense of connection and belonging, and why our brains are built to feel good when we support others. Drawing from both research and lived experience, we examine how even small gestures can reduce anxiety, increase purpose, and ripple outward through our communities. We also look at why kindness flourishes when it’s spontaneous and genuine, and how practicing it can open us to deeper presence, vulnerability, and joy.

How To Do This Practice:

Set an intention: Take a moment each evening to reflect on the day ahead and choose a general theme for how you want to show kindness. Like offering gratitude, being more present, or supporting someone who comes to mind.
Keep it flexible: Rather than creating a rigid checklist, identify a few broad “buckets” of kindness so you can let opportunities arise naturally.
Notice moments to connect: As you move through your day, look for organic openings to offer warmth. Whether through a sincere compliment, a helpful gesture, or simply slowing down to truly listen.
Act on what feels genuine: Choose gestures that feel authentic to you and appropriate to the moment, aiming for sincerity over perfection.
Reflect briefly: At the end of the day, jot down the acts you did and how they felt—for you and for others—paying attention to small emotional shifts or moments of connection.
Stay gentle with yourself: If you miss a moment or a day feels off, reset without judgment; the practice is about cultivating awareness and kindness, not completing a task list.

Scroll down for a transcription of this episode.

Today’s Guests:

DANA MERWIN is a progressional clown and performer based in San Francisco.

Learn about Dana’s Work: https://tinyurl.com/bd6ew95a

Follow Dana on Instagram: https://tinyurl.com/dspstzrk

DAVID CREGG is a clinical psychologist at South Texas Veterans Health Care System whose research specializes in positive psychology.

Find more of David’s work here: https://tinyurl.com/ajay6n6a

Related The Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/yxw4uhpf

The Contagious Power of Compassion: https://tinyurl.com/3x7w2s5s

Who’s Always There For You: https://tinyurl.com/yt3ejj6w

Related Happiness Breaks:

Tap into the Joy That Surrounds You: https://tinyurl.com/2pb8ye9x

A Meditation for When Others Are Suffering: https://tinyurl.com/2tcp2an9

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

Help us share The Science of Happiness! Leave us a 5-star review on Apple Podcasts and share this link with someone who might like the show: https://tinyurl.com/2p9h5aap

Transcription: https://tinyurl.com/yx64nk2n

Shuka Kalantari