Think back to the last time you did something nice for someone. Maybe you helped out a neighbor, gave a gift to a friend, donated blood or contributed to a cause you care about. If it made you feel good, you may have experienced what some people call a “helper’s high,” which can be caused by mood-boosting chemicals triggered by your altruism. In other words, doing good may actually be good for you. To understand how, here are three science-backed insights that may just inspire you to be even more generous with your time and energy:

Altruism may alter how people experience pain. A few years ago, researchers compared the pain responses of two groups of blood donors: one group was told they were donating blood to help earthquake victims, while another group was told their blood was being drawn for medical tests. Those who believed they were helping others reported experiencing less pain, even though they’d had a larger volume of blood removed by a larger needle.

When you do something nice, your body reacts pleasurably. Some research suggests that compassion and generosity could benefit cardiovascular health, and according to the Cleveland Clinic, when you do something nice, your body actually produces more feel-good chemicals. Those include serotonin (which helps regulate your mood), dopamine (which is involved with pleasurable reward and motivation) and oxytocin (which can help with connection and bonding). Even making a monetary donation impacts your brain chemistry. Greater Good Magazine writes, “When scientists scanned the brains of people who donated money to charity, they found something surprising: Giving money activated the same reward pathways as personal pleasures like food or music.”

Acts of kindness can lead to meaningful connections. In a recent study, participants were asked to engage in one act of kindness per week for four weeks. In U.S. participants, the results showed a reduction in loneliness, isolation and social anxiety, along with reduced neighborhood conflicts and an increase in neighborhood contacts. Other research has shown that performing acts of kindness may be even more helpful to people with depression than cognitive behavioral therapy alone, because these actions can help foster meaningful social connections.

Ready to act kindly?

Now that you know about the benefits of everyday kindness, it’s time to put what you learned to the test! Keep in mind that your efforts don’t have to be costly, elaborate or time-consuming. Even the smallest acts of kindness can bring a big change to your mood. Here are 10 ideas for actions you can take to brighten someone’s day:

• Mow the neighbor’s lawn when you’re mowing your own.
• Buy a glass of lemonade when you pass a lemonade stand.
• Allow someone to go ahead of you in line.
• Spend an hour purging your closet of clothes you no longer wear and donate the items to a non-profit.
• Send a text or card to a friend or family member letting them know you appreciate them.
• Start a fundraiser on social media for your favorite non-profit.
• Deliver homemade treats to a few friends.
• Donate books to the nearest used book shop or library.
• Let other drivers merge into your lane and give a friendly wave as you do.
• Smile at a neighbor and introduce yourself.

Of course, this list is just the beginning. Challenge yourself to do at least one altruistic act every day and see how it makes you feel. Talk to others about your discoveries. Who knows? Maybe your kindness will be contagious!