We all want to feel like we matter. That we’re connected. That we belong.
But for many of us, that kind of connection feels harder and harder to come by. We’re juggling too much, stretched too thin, and bombarded with messages that say if you want something done, you’ve got to do it alone. Add in the rising cost of nearly everything and the constant hum of stress, and it’s no wonder we feel isolated, overwhelmed, and disconnected.
But here’s what I’ve found—both through personal experience and in the research:
Doing good for others doesn’t deplete us. It fills us back up.
And even more than that, it builds the kind of meaningful connection that can ripple through families, friendships, neighborhoods, and communities.
That’s why I created Small Good Things: A Journal to Help You Feel Good by Doing Good. It’s a guided journal to help you make a habit of small, doable acts of kindness—for yourself and others—and to reflect on how those actions shape your sense of purpose, joy, and connection.
It’s not about being a perfect person. It’s about creating a rhythm of good that becomes a way of life.
Why Small Good Things Matter
You don’t need to start a nonprofit or organize a food drive to make a difference. Science tells us that even small acts of kindness—a note, a smile, a quick check-in, a shared snack—can have powerful effects.
According to a 2019 study by the University of Sussex, people who regularly engage in kind acts experience significantly higher levels of happiness and life satisfaction. This is often referred to as the helper’s high, and it’s not just an emotional lift. It’s a real, chemical response. Doing good triggers the release of feel-good chemicals like endorphins and oxytocin, leading to greater emotional resilience and a more positive mood.
In other words: kindness feels good because we’re wired for connection.
And it doesn’t stop there. Other research has shown that these small good things can reduce stress, strengthen immune function, improve heart health, and even lead to longer lives. Helping others also helps us cope with our own challenges by shifting focus, giving us a sense of agency, and reminding us we’re not alone.
But What If You’re Tired, Busy, or Burned Out?
That’s exactly why Small Good Things is designed to be gentle. It’s not another to-do list. It’s not pressure to be endlessly generous or "productive" in your kindness.
It’s an invitation.
Each day offers a small prompt—something doable, meaningful, and flexible. Maybe it’s texting a friend who’s been on your mind. Maybe it’s offering a compliment, sharing something you have, or even giving yourself a little extra care. Some days, the small good thing is for your body. Some days, it’s for your heart. Some days, it’s for someone else entirely.
And built into the journal is space for reflection—not just on what you did, but how it felt, what it sparked, and what you noticed.
Over time, these small moments build into something bigger: a life that feels connected, compassionate, and grounded in community.
How the Journal Helps Strengthen Communities
When you consistently show up with small acts of goodness, something shifts—not just in you, but around you.
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That neighbor you waved to? They wave back next time.
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That friend you checked in on? They check in on someone else.
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That kindness you offered yourself? It gives you the energy to offer kindness again tomorrow.
Small Good Things helps us build the muscle of connection—quietly, steadily, and without asking for more than we can give.
It becomes a way to live in alignment with the truth that we belong to each other.
Here’s how the journal can support that in a real way:
1. It Lowers the Bar to Entry
You don’t have to “fix” anything or anyone. Just do one small good thing a day. The journal removes the guesswork and encourages consistency without overwhelm.
2. It Creates Space to Reflect
Often we don’t recognize how much good we’re doing—or how much impact we’re having—because we move too fast. The reflection sections in the journal help you slow down, take stock, and feel more connected to your choices.
3. It Sparks Conversations
Use it on your own, or invite others to join you. Families, small friend groups, book clubs, and even workplaces have used Small Good Things as a shared experience. You can check in weekly and ask: “What was your favorite small good thing this week?”
4. It Grows Community, Quietly
Big change often starts with little actions repeated regularly. That’s the heartbeat of this journal. When one person commits to doing small good things, it nudges others to do the same. That’s how communities grow stronger—kind act by kind act.
What People Are Saying
Here’s what some early users have said about Small Good Things:
“This helped me get out of a spiral. Doing something kind, even tiny, reminded me I’m not powerless.”
“My kids started asking me what I wrote each day. Now they want their own copies.”
“I gave this to my whole team at work. It’s changed how we treat each other.”
“I used it as a reset. One small good thing a day pulled me back to myself.”
Ready to Start?
You don’t have to overhaul your life to live with more connection. You just have to begin—with one small good thing.
Whether you're feeling stretched thin or you're in a season of abundance, Small Good Things is a gentle companion for anyone who wants to feel more grounded, more connected, and more present in the world around them.
You can find it here: Small Good Things: A Journal to Help You Feel Good by Doing Good
Let this be the beginning of a quiet, meaningful shift—not just for you, but for the people whose lives touch yours every day.
Because the truth is: goodness grows.
And you’re allowed to start small.
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