Random acts of kindness on Blue Monday

Take action this Blue Monday and carry out a random act of kindness for someone else. Research shows that helping others can be beneficial to our own mental health. It can reduce stress, improve our emotional wellbeing and even benefit our physical health.

Last year, we explored ‘The truth about Blue Monday’. We know that there is no evidence behind ‘a most depressing day of the year’ and that people experience mental health problems all year around. However, we can focus the extra attention this day brings on actively doing something within our schools, workplaces and local neighbourhoods to help people and communities thrive.

Today why not…
  1. Carry out a random act of kindness for somebody else
  2. Note a random act of kindness someone does for you

How it works

Simply click the random number generator button, find the corresponding act of kindness in our list below, and complete it on the day. Alternatively, pick any act of kindness to carry out or even come up with your own!

Sharing is caring! We want to hear your Blue Monday #KindnessStories. You can tag us @mentalhealth on Twitter and @mentalhealthfoundation on Instagram.

We hope you enjoy taking part in this campaign. Just as there is no ‘most depressing day of the year’, there is no ‘best day to do a good deed’ – acts of kindness can be performed all year around. It’s so important to look after each other within our communities. This is how we protect and sustain good mental health for all.

The good news is that doing good doesn't need to cost a lot of time or money. Small changes can make a big difference.

50 random acts of kindness

... for at home and in your community, at work with your colleagues and when you're out and about in public places

Download the poster (.pdf)

  1. Call a friend that you haven’t spoken to for a while
  2. Send a letter to a grandparent
  3. Send flowers to a friend
  4. Offer to pick up some groceries for your elderly neighbour
  5. Send someone a handwritten note
  6. Offer to babysit for a friend
  7. Walk your friend’s dog
  8. Tell your family members how much you love and appreciate them
  9. Help your parents with household chores
  10. Help a friend get active
  11. Make someone laugh
  12. Offer to cook for a friend or family member
  13. Make a cup of tea for a friend or family member
  14. Help with a household chore at home or for a friend
  15. Host an informal get together and invite your neighbours to get to know each other
  16. Tell someone you know that you are proud of them
  17. Tell someone you know why you are thankful for them
  18. Send a motivational text to a friend who is struggling
  19. Send someone you know a joke to cheer them up
  20. Send someone you know a picture of a cute animal
  21. Send an inspirational quote to a friend
  22. Send an interesting article to a friend
  23. Put a surprise note or drawing on someone’s desk
  24. Contact someone you haven’t seen in a while and arrange to meet face to face
  25. Engage in conversation with a shop assistant when paying at the till
  26. Spend time playing with your pet
  27. Sign up to do voluntary work in your local community
  28. Reach out to spend time with a friend, family member or neighbour who is experiencing loneliness
  29. Have a clear out and take items to a charity shop
  30. Make and send a care package to someone who needs it
  31. Make a donation to a charity
  32. Offer to pick up a friend or family member from work
  33. Make a cup of tea for your colleagues
  34. Get to know the new staff member
  35. Lend your ear - listen to your colleague who is having a bad day
  36. Say good morning
  37. Bake a cake for your colleagues
  38. Give praise to your colleague for something they’ve done well
  39. If it’s raining – lend someone your umbrella
  40. Take someone out for lunch instead of eating at your desk
  41. Give up your seat to an elderly, disabled or pregnant person
  42. Let someone jump the queue at the supermarket
  43. Take a minute to help someone who is lost
  44. Have a conversation with someone who is experiencing homelessness
  45. Help a mother carrying her push chair down the stairs or hold the door for her
  46. Let a fellow driver merge into your lane
  47. Pick up some rubbish lying around in the street
  48. Smile and say hello to people you may pass every day, but have never spoken to before
  49. Return a lost item to its owner
  50. Pop into a coffee shop and ask to pay for a coffee for them to give to someone later that day for free