Practice kindness and gratitude at work

Being kind and showing gratitude towards ourselves and others helps us gain perspective, connect with others and be kinder to ourselves. There are scientifically proven benefits of being kind. Kindness increases oxytocin, serotonin, energy, happiness and lifespan, and decreases pain, stress, anxiety, depression and blood pressure.

Actions – Individual

On the way to and from work

Check in with how you’re feeling and the energy you’re bringing to work
Be kind to service people like bus drivers, baristas and cleaners; say hello, smile, ask how they are today
Reflect on something you’ve done well at end of each day

When working

Send an encouraging email to a teammate expressing appreciation
Endorse a skill or leave a positive recommendation on LinkedIn
Notice when you’re hard on yourself or others and find ways to be kind
Try to make a positive comment in every interaction
Be specific when expressing thanks and say why you are grateful for someone’s work or help
Take a moment to accept compliments and reflect on them
Relay the positive feedback you heard about someone’s work if they weren’t there to hear it first-hand
Be a mentor to others by sharing your expertise or professional networks
Congratulate someone on their wins
Speak highly of a colleague to their supervisor

In your breaks

Take the time to get to know a new staff member
Buy a colleague a coffee or make them a cup of tea
Make an effort to find out something interesting about a co-worker

Set yourself up for success

Make a list of amazing things that you take for granted
Write down three specific things that have gone well recently
List the kind things others have done for you that week
Take time each day to be grateful for the things in your life, in your head or in a journal
Look for something to be thankful for where you least expect it
Take time to take care of yourself, physically and emotionally; isn’t selfish, it’s essential
Find something kind to say to yourself when feeling low
Treat yourself the way you would treat a friend when things are difficult

Actions – Team

Ensure you thank all involved in a project, including those who normally get missed or who work behind the scenes, and recognise their specific contributions
Acknowledge team members when they are doing something well or have achieved goals
Recognise employees’ individual motivations and reward achievements accordingly
Take the time to greet each other in the morning, even if it’s just a smile and a wave
Create a practice during meetings of expressing gratitude for the work of a colleague or something positive that has happened since the last meeting
Provide personal and professional development opportunities to show you are investing in your team

Actions – Organisation

Introduce an “appreciation wall”, either online or on a noticeboard
Organise a fundraiser at your workplace to bring people together to support a worthy cause
Organise a volunteering day for your staff
Incorporate kindness and gratitude into performance reviews
Offer support and flexibility when employees are experiencing personal difficulties

Activity Ideas