Small gestures of kindness can ripple out in ways that connect us, improve our well-being, and bring profound meaning to our lives. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian dives into the power of everyday kindness—greetings, smiles, and thoughtful acts that brighten someone’s day while strengthening our collective bonds.

You’ll hear heartwarming stories, scientific insights, and practical tips to weave more kindness into your daily life. From a cheerful school custodian to profound research on the physiological and psychological benefits of kindness, this episode will leave you inspired to spend some of your 1,000 waking minutes making a difference.

Tune in to discover how small gestures can change the course of a day—for you and someone else.

FROM THE EPISODE:

"Isn’t it amazing how something as simple as sharing a smile or saying ‘Good morning’ can change the entire course of a day—for someone else and for you?"

WE DISCUSS:

(1:10) Small gestures that have a big impact on connection

(5:32) Personal stories: A school custodian, a childhood teacher, and simple greetings

(14:22) The science behind kindness: How it enhances happiness, health, and even attractiveness

(22:56) A Mindful Minute: Using breath to set an intention for kindness

(28:24) Practical ways to bring more kindness into your 1,000 waking minutes

(35:45) A question to ponder and reflect on 

(36:04) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me at: [email protected]

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES

Curry, O. S., Rowland, L., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., PhD, & Whitehouse, H. (2016, September 21). Happy to Help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. https://doi.org/10.31219/osf.io/ytj5s

Kononov, N., & Ein-Gar, D. (2024). Prosocial behaviour enhances evaluation of physical beauty. British Journal of Social Psychology, 00, 1–23. https://doi.org/10.1111/bjso.12800

Kumar, A., & Epley, N. (2018). Undervaluing gratitude: Expressers misunderstand the consequences of showing appreciation. Psychological Science, 29(9), 1423–1435. https://doi.org/10.1177/0956797618772506

Nelson-Coffey, S. K., Fritz, M. M., Lyubomirsky, S., & Cole, S. W. (2017). Kindness in the blood: A randomized controlled trial of the gene regulatory impact of prosocial behavior. Psychoneuroendocrinology, 81, 8–13. https://doi.org/10.1016/j.psyneuen.2017.03.025

Rossi, G., Dingemanse, M., Floyd, S. et al. Shared cross-cultural principles underlie human prosocial behavior at the smallest scale. Sci Rep 13, 6057 (2023). https://doi.org/10.1038/s41598-023-30580-5

Whillans, A. V., Dunn, E. W., Sandstrom, G. M., Dickerson, S. S., & Madden, K. M. (2016). Is spending money on others good for your heart? Health Psychology, 35(6), 574–583. https://doi.org/10.1037/hea0000332