30 Days of Kindness Calendar

This October, VIA invites you to celebrate the character strength of kindness each day. Research shows exercising
kindness can boost happiness, make you more likable to others and help reduce anxiety and depression. Use this
daily calendar to activate the powerful strength of kindness within you!

Reach out to a Share uplifting

Text 5 people and tell Complete a chore Declutter your home Spend 30 minutes
co-worker and content on your
them why you are that your partner and donate items to doing something
offer assistance social media to
grateful for them. usually does. a local charity. you love.
on a project. brighten others’
feeds.

Check in with a co- Offer to help a Cook a special meal Spend time in nature Call a friend you Practice active listening
worker and ask how neighbor with a task or treat for a loved and pick up liter in haven’t talked to in a when speaking with
they are doing. or errand. one and enjoy it the area. while and check-in. friends or family.
together.

Support a local
Spot the character Forgive someone for a Dedicate quality time Text a friend a
Volunteer your business by making
strengths you see past wrongdoing and to your family, playing happy memory you
time to a cause a purchase and
someone using. let go of lingering games or eating shared together.
you care about. leaving a positive
resentment. dinner together.
review.

Praise a coworker for Next time you have Deliver a home Take the
Send a favorite Practice patience
something they did great service, leave cooked meal to a neighbors dog for
recipe to a friend. with everyone you
really well. a generous tip. busy friend. a walk.
encounter today.

Give a sincere Perform a random act Reflect on your

Focus your personal
compliment to Send a hand-written of kindness for a Express gratitude month of kindness,
meditation on
someone you letter to a friend or stranger, like holding to a coworker for plan how you’ll
positive self-talk and
interact with today. family member. the door or buying their hard work. continue to spread
self-compassion.
their coffee. kindness.

For more information on activating all 24 of your strengths visit

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