Hello and welcome to the Mindful Kind podcast.

I'm your host, Rachel Cable, author of the Mindfulkind book, Mindfulness Teacher and blogger at RachelCable.com.

Each week this podcast will bring meaningful tips, tools and strategies so you can manage stress and live more mindfully in the modern world.

Hello and welcome to episode 258 of the Mindful Kind podcast.

In this episode, I'm really excited to talk about one of my main intentions for 2021,

and that's kindness with boundaries. I've been thinking about how I'd

like next year to unfold, and I keep coming back to the idea that I really want to make more

of a positive impact in the world, and I was doing some research last week about happiness,

when I came across this study published in the Emotion Journal in 2018.

The study found that people at work who engaged in one small act of kindness each day for

four weeks boosted the well-being of themselves and the people around them.

Participants who completed the small kind acts felt less depressed and more satisfied with work and their lives,

while participants who received the kind acts felt happier and were more likely to pay the acts of kindness for it.

So not only did the giver and receiver experience benefits from the acts of kindness, but there was also an improvement in the overall

positivity in the workplace. The kindness was contagious and rippled out from one person to others.

Now I've been thinking that I'd love to do more kind things but without burning myself out,

and that's where the idea of kindness with boundaries comes in. In the past,

I've had a tendency to give too much without setting any boundaries and I've either burned

myself out or started to resent it when my kindness was taken advantage of. So I've created some

loose guidelines to help myself be kind but with healthy boundaries.

Here they are.

1.

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