Want to Be More Kind? New Study Says Try Mindfulness

A fresh-off-the-press research article in Scientific Reports^{1https://www.nature.com/articles/s41598-023-31039-3} has just shed some light on an intriguing connection: how mindfulness can influence the prosocial behavior (that’s the fancy term for actions that benefit others) among those with high intelligence.

In this article, we’re going to dive into this fascinating link between brains and good deeds, uncover how mindfulness can tweak this relationship, and dish out some practical tips on boosting your mindfulness game.

What is Prosocial Behavior?

Prosocial behavior refers to actions that are intended to help or benefit others. This might include individuals, groups, or communities, without expecting a reward or benefit in return. These actions are voluntary and often motivated by empathy, moral values, or a sense of social responsibility.

• Offering your seat on a crowded bus to an elderly person
• Sharing your lunch with a colleague who forgot theirs
• Volunteering at a local food bank

These are all examples of prosocial behavior. It’s like sprinkling kindness around us, making our communities a little brighter. In simple terms, prosocial behavior is about being that “good egg” in a world that can often feel like a challenging omelet.

Now, a question before the research:

Earlier studies have shown that there’s a link between being smart and acting kindly. Why might this be? One theory is that brainy folks might be more empathetic, which leads them to act kindly more often.

To put it simply, if you’re smart, you might be better at understanding how others feel and what they need. This understanding can make you more likely to help out.

Mindfulness as a Moderator of Prosocial Behavior

The art of mindfulness—being totally in the moment and focused on what’s happening now—has a bunch of benefits like feeling less stressed, improving your mental health, and even just feeling better overall. But interestingly, this study found that mindfulness actually messes with the usual connection between being smart and being kind.

So, even the really smart folks, if they practice mindfulness, may not be extra kind compared to those who aren’t as intelligent. It’s crucial to point out here that doesn’t mean mindful people aren’t kind; it’s just that their smarts aren’t as linked to their kindness as it might be for people who don’t practice mindfulness. Of course, there’s more digging to be done in this area, so stay tuned for more research on this topic!

What Can You Do to Improve Mindfulness?

Cultivating mindfulness daily can lead to numerous benefits, such as reduced stress, increased well-being, and improved mental health. Here are some additional tips and techniques for enhancing your mindfulness practice:

Engage in Mindful Movement

Incorporating mindful movement into your routine can help you connect with your body and stay present in the moment. Activities like yoga, tai chi, and qigong emphasize slow, deliberate movements combined with focused breathing, which can foster mindfulness. By paying attention to your body’s sensations and movements during these practices, you can develop a deeper awareness of the present moment.

Practice Mindful Listening

Active listening is an essential skill for effective communication and can be a powerful mindfulness exercise. To practice mindful listening:

1. Focus your attention on the speaker and their words.
2. Avoid interrupting or formulating a response while the other person is speaking.
3. Notice any judgments or reactions that arise and gently bring your attention back to the speaker’s words.
4. Reflect back on what you heard to ensure you understood the message accurately.

By practicing mindful listening, you can cultivate greater presence and empathy in your relationships.

Use Mindfulness Reminders

In our busy lives, it’s easy to forget to practice mindfulness. Using reminders can help you maintain your practice throughout the day. Some ideas for mindfulness reminders include:

1. Setting a timer or using an app to remind you to take mindful breaks.
2. Placing visual cues, such as a sticky note or a small object, in your environment to prompt mindfulness practice.
3. Associating mindfulness with specific activities, such as brushing your teeth, drinking a glass of water, or waiting in line.

These reminders can help you incorporate mindfulness into your daily routine and make it a more consistent practice.

Keep a Mindfulness Journal

Journaling can be an effective way to reflect on your mindfulness practice and track your progress. Consider setting aside time each day to write about your experiences, thoughts, and feelings related to mindfulness. You can also use your journal to record insights, challenges, and successes in your practice. This can help you stay motivated and committed to your mindfulness journey.

Gratitude is a powerful emotion that can enhance your mindfulness practice. By focusing on the positive aspects of your life and expressing gratitude for them, you can cultivate a greater sense of presence and appreciation for the present moment. Some ways to practice gratitude include:

1. Keep a gratitude journal where you list things you are grateful for daily.
2. Sharing your gratitude with others, either verbally or in writing.
3. Incorporating gratitude into your meditation practice by reflecting on the things you appreciate in your life.

Want more journaling tips? We’ve got you covered: How to Journal Effectively & Develop a Daily Habit

Develop a Mindful Eating Practice

Eating is an essential part of our daily lives, making it an excellent opportunity to practice mindfulness. To engage in mindful eating:

1. Remove distractions, such as your phone or television, while eating.
2. Take a moment to appreciate the appearance, aroma, and texture of your food before taking a bite.
3. Eat slowly, savoring each bite and paying attention to the flavors and sensations.
4. Notice any thoughts or feelings that arise during the meal and gently bring your attention back to the experience of eating.

Mindful eating can help you develop a healthier relationship with food and enhance your overall mindfulness practice.

Connect with a Mindfulness Community

Finding a community of like-minded individuals who are also interested in mindfulness can provide support, encouragement, and shared learning experiences. You can look for local meditation groups, mindfulness workshops, or online forums to connect with others who share your interest in mindfulness.

There are numerous ways to improve your mindfulness practice and make it a more integral part of your daily life. By incorporating these tips and techniques, you can cultivate greater self-awareness, acceptance, and presence at the moment, leading to a more balanced and fulfilling life.

Balancing Mindfulness and Prosocial Behavior

While mindfulness can have a moderating effect on prosocial behavior in intelligent individuals, it is still possible to practice mindfulness and engage in prosocial actions. The key lies in finding a balance between being present and aware of your own thoughts and feelings while also considering the needs of others. Here are some tips for promoting prosocial behavior while maintaining your mindfulness practice:

Cultivate Empathy and Compassion

Empathy and compassion are essential components of prosocial behavior. By developing a deeper understanding of the feelings and experiences of others, you can better respond to their needs. To cultivate empathy and compassion while practicing mindfulness:

1. Focus on the emotions and experiences of others during your meditation practice. This can help you develop a more profound connection with their suffering and needs.
2. Practice loving-kindness meditation, which involves sending positive wishes to yourself, loved ones, acquaintances, and even strangers. This can help you cultivate a sense of compassion and care for the well-being of others.
3. Reflect on the interconnectedness of all beings, recognizing that your actions can have a significant impact on the lives of others.

There’s a lot more to empathy than that. Read on: The 15 Habits of Highly Empathetic People (Empathy Guide)

Set Prosocial Intentions

Integrating prosocial intentions into your mindfulness practice can help you maintain a focus on helping others. During your meditation or daily mindfulness practice, set an intention to be more aware of the needs of those around you and to take action to support them. By keeping this intention in mind, you can create a stronger connection between your mindfulness practice and your prosocial behavior.

Practice Mindful Communication

Effective communication is crucial for prosocial behavior, as it allows you to understand the needs of others and respond appropriately. Mindful communication involves being fully present during conversations, actively listening, and expressing yourself with clarity and compassion. By practicing mindful communication, you can foster stronger relationships and better support those around you.

Volunteer Mindfully

Engaging in volunteer work is a great way to practice prosocial behavior. When volunteering, approach your activities with a mindful attitude. This includes:

1. Being fully present and engaged in the task at hand.
2. Observing your thoughts and feelings without judgment and redirecting your focus to the needs of others.
3. Practicing empathy and compassion towards those you are helping, as well as your fellow volunteers.

By volunteering mindfully, you can create a more significant impact on the lives of others while also enhancing your mindfulness practice.

Reflect on the Impact of Your Actions

How we behave really does affect those around us. Recognizing this can help us grasp just how important it is to be kind and considerate. After you do something kind for someone else, why not take a moment to reflect on these questions:

• What kind of difference did I make to someone else’s day?
• What kind of feelings or thoughts came up while I was doing this?
• How can I keep doing good stuff for others every day?

Wrapping up, it’s safe to say that the link between how smart we are, how mindful we are, and how kind we are, is a pretty complicated tangle. While being mindful might muddle the usual link between brains and kindness, being mindful is still a winner for helping us feel better, mentally and emotionally. By working some mindfulness magic into your daily routine, you can get better at being self-aware, accepting, and living in the moment.

Want more? Check out our Science of People research hub or head on over to read about How to Control Your Mind: 20 Science-Backed Strategies