Challenge List

Share a Smile

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Offer a warm, gentle smile to a stranger you pass on the street and notice their facial or verbal reaction.

Thank a Service Worker

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Genuinely thank a cashier, barista, bus driver, or delivery person for their work.

Check-in Message

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Send a message to a friend or loved one simply saying, "Thinking of you," with no other agenda.

Offer Small Help

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Make a genuine offer of small assistance, like "Can I get you a drink?" or "Let me help you with that."

Share Appreciation

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Tell a family member, friend or colleagues one specific thing you appreciate about them.

Phone-Free Meal

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For your next meal with someone, put your phone away and give them your undivided attention.

Listen to Understand

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In your next conversation, make your primary goal to understand the other person's perspective, not to reply or comment.

Empathy Exercise 

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Put yourself in the shoe of someone who you often have conflicts with. Consider their feelings, thoughts, perspectives and needs with an open-mind without judgement. Use this insight to find ways to handle your conflict with that person next time.

Reconnect with Someone

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Take initiation to reach out to someone who you have lost touch with for a while.

Organize a Gathering

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Volunteer to organize a gathering for your friends or colleagues to provide a chance for people to connect.