Random Acts of Kindness Week

Let's Make Kindness the Norm at UNH
February 16-22, 2020

Take part in our 7-Day Kindness Challenge: 7 days of science-based strategies to boost kindness, happiness, and social connection!

Creating a culture of kindness is much more than buying a stranger a cup of coffee. To be authentic and kind, we need to start by learning how we can be kind to ourselves. This week’s kindness challenge will encourage you to step out of your comfort zone and do some things that maybe you haven’t done before or have wanted to do but weren’t sure how to get started. Each day’s challenge offers a new science-based practice to help give your kindness a supercharge.  Keep coming back to this page as each day we will release the day’s #BeKindUNH practice. The first practice will be released on Monday, February 16th.

Day 1: Monday, February 17

Experiencing kindness improves mood and makes people significantly more likely to “pay it forward.” Today’s challenge asks you to perform five acts of kindness in one day as a way of both promoting kindness at UNH and cultivating happiness in yourself and others.

Download the Day 1 challenge here.

Day 2: Tuesday, February 18

Is fear holding you back from making social connections? You aren’t alone! Today’s challenge asks you to use your courage to face your fears in ways that are healthy and helpful to  experience authentic socially engagement and connection with those around you.

Download the Day 2 challenge here.

Day 3: Wednesday, February 19

Being kind means being honest and assertive about what you want and need. Today’s challenge will help you start building or enhancing the skill of assertiveness.

Download the Day 3 challenge here.

Day 4: Thursday, February 20

Accomplishments are reached through persistence and effort. Today’s challenge asks you to identify one of your personal strengths–a positive trait that contributes to your character–and consider how you could use it in a new and different way.

Download the Day 4 challenge here.

Day 5: Friday, February 21

Gratitude improves resilience, lowers stress, boosts overall health, and enhances relationships. Today’s challenge encourages you to express gratitude in a thoughtful, deliberate way by writing–and, ideally, delivering–a letter of gratitude to a person you have never properly thanked.

Download the Day 5 challenge here. 

Day 6: Saturday, February 22

Taking time to care of yourself will help you re-energize so that you may return to working towards your goals with mental clarity and motivation. Today’s challenge walks you through the three components of self-compassion that you can use as self-care.

Download the Day 6 challenge here. 

Day 7: Sunday,  February 23

Because gratitude is so darn good, here’s another gratitude practice. Today’s challenge helps guard against our brains tendency to focus on the  negative. By remembering and listing three positive things that happened in your day–and considering what caused them–you tune into the sources of goodness in your life.

Download the Day 7 challenge here. 

Enter to win a free massage

After you have completed the 7-day kindness challenge, tell us how it went for an opportunity to win a free 50 minute massage therapy session at Health & Wellness. 

Entry & Evaluation

Why dedicate a week to kindness?

The positive effects of kindness are experienced in the brain of those who receive or witness an act of kindness. Experiencing kindness improves mood and makes people significantly more likely to “pay it forward.”


One act of kindness at UNH can create a domino effect and improve your day and the day of dozens of Wildcats! You can be that person. Use the hashtag #BeKindUNH during this week and beyond to celebrate kindness in our day-to-day lives. 

Want more?

This challenge was created by our certified wellness coaches. If you want to continue working on being kind not yourself, consider making an appointment for wellness coaching