From helping an elderly neighbour to cooking a meal for a friend, research shows that simple acts of kindness can significantly improve your mood and mental wellbeing — and here are the top 10 to try.Zara Zubeidi15:58, 15 Jul 2026Updated 16:06, 15 Jul 2026More than half of Brits believe that cooking a meal for someone represents the ultimate gesture of goodwill. Helping an elderly neighbour, carrying heavy bags and fixing something were also regarded as particularly meaningful acts.‌However, research involving 2,000 adults, commissioned by protein shake brand For Goodness Shakes, revealed that Gen Z favoured less traditional good deeds, such as leaving a positive comment online, sending a voice note to check in, or letting someone go first on gym equipment.‌In contrast, Boomers consider giving up your seat on public transport, holding the door open for someone, and helping a friend move house or run errands as far more significant gestures.‌With almost nine in 10 (89%) of those surveyed believing the UK could do with a great deal more kindness, For Goodness Shakes set out to give Brits a welcome boost.At the brand's recent The Goodness Exchange event at Battersea Power Station, attendees signed a pledge to do good in a bid to spread kindness throughout the country, and were rewarded with protein shakes in return.‌TV psychologist Anjula Mutanda, who was on hand to champion acts of kindness alongside For Goodness Shakes, said it was "fascinating to see how acts of kindness continue to evolve with each generation", but stressed that, at heart, they still come back to "the same hard-wired desire to connect, express support and look out for one another".She went on to say that "it's often the simplest gestures that can make the biggest difference", suggesting that compassion can be just as crucial for our mental health as nutritious food is for physical wellbeing.She outlined that carrying out acts of kindness can prompt the brain to produce "feel good" chemicals such as dopamine and oxytocin, which are associated with pleasure and reward and "play an integral part in helping to boost mood, reduce stress and create a sense of satisfaction".‌Put simply: "So, in doing good, we feel good too!".Nine out of ten believe it's vital to show kindness to strangers, while 83% reported that spontaneous acts of kindness lift their spirits for the remainder of the day.‌However, it's not solely the person receiving who gains, with 85% confident there are mental and physical health advantages to spreading the love according to the OnePoll data.Meanwhile, 85% maintain that feeling positive internally leads to more constructive interactions with others, with 53% of those asserting it makes you more approachable.Numerous respondents noted it also helps foster kindness in others as well. More than half (57%) state they are more inclined to perform an act of kindness if someone else does likewise.‌For those requiring a lift, acts of kindness are most frequently encountered while out walking, at home or using public transport.Philippa Milburn, brand manager at For Goodness Shakes, added: "We recognise that doing good starts with feeling good, it can be as simple as making sure we get enough sleep, surrounding ourselves with the right people or ensuring our diet fuels us."When we're fuelled by nutritious ingredients and take care of our bodies, we set ourselves up positively for the day and are in a better position to show up for others too.Article continues below"The Goodness Exchange is about proving that doing good can feel good too and reminding people that everyday moments of kindness - whether at home, on a walk or on public transport – are more important than ever."TOP 10 ACTS OF KINDNESS:Helping an elderly neighbourHelping someone carry heavy bagsFixing or helping with somethingGiving someone else your seat on public transportDonating money, food or clothesVolunteering your timeHelping a friend move or with errandsHolding the door open for someoneReturning a lost itemMaking a meal for someone