Kindness Counts Challenge

Give the new year a boost of well-being with this month-long challenge designed to help you cultivate the health promoting practice of kindness. 

three hearts holding hands surrounded by the text Kindness Counts Challenge

Challenge Dates: Feb. 5 - March 1, 2024​​​​​
Join the challenge today!

Flexibility for Everyone

With as little as 5-10 minutes a day, this challenge can support you in developing a kindness practice that can fit into a busy schedule. Whether you are just starting out or already have some experience with kindness practice, we have designed this challenge with enough flexibility for you to make it your own.


Two Types of Practices

The challenge offers a dynamic mix of practices to suit your preferences:

  1. Kindness Meditations: Practice loving kindness meditations to strengthen your wellbeing.
  2. Informal Acts of Kindness: Engage in everyday opportunities to spread kindness.


Workplace-Specific Acts of Kindness

This year, we're introducing workplace-specific acts of kindness every week. Rally your colleagues and turn the challenge into a team-building opportunity. Spread the word in your workplace and make kindness a collective practice!


What to Expect

  • Weekly Guidance: Receive weekly emails with guidance for loving kindness meditations and a variety of theme-based acts of kindness.
  • Building on Themes: Each week focuses on a different theme of kindness, creating a progression:
    • Week 1: Kindness Towards Ourselves
    • Week 2: Kindness Towards Friends/Loved Ones/Benefactors
    • Week 3: Kindness Towards People In Our Lives That We Don't Really Know
    • Week 4: Kindness Towards Everyone


Practice in Community

  • Digital Community Kindness Wall
    • Share Your Journey: Join our digital Community Kindness Wall to share stories and photos of your kindness practice with fellow challenge participants and be inspired by others' posts.
  • Live Weekly Kindness Meditations
    • Virtual Sessions: Participate in live weekly kindness meditation sessions with fellow participants online. Wednesdays, Feb. 7, 14, 21, 28, from 12:10-12:50 p.m.
  • Bring Along Your Team, Friends, and Family!
    • Workplace Unity: Encourage your department to participate in workplace-specific acts of kindness every week.
    • Expand Your Circle: Invite friends, families, neighbors, and your spiritual community to join in. All are invited** to join!


Ready to join the challenge?

Join the challenge today

  • Bonus: The first 200 participants to register will receive a gift.
  • If you register after Feb. 5, 2024, you will receive the challenge-related emails starting the week following your registration date.

** While everyone is invited to register and participate, only UC Davis employees are eligible for giveaways.

Video Resources

Why A Kindness Challenge? Learn why a kindness challenge is important and the benefits of starting a kindness practice!

Science of Kindness: Learn how kindness can benefit your body both biologically and psychologically. 

Introduction to Kindness Meditation: Learn about this scientifically supported form of meditation in this 7-minute conversation between Sharon Salzberg and Dan Harris.