Ways to Contribute on Martin Luther King Jr. Day

As Martin Luther King Jr. Day approaches and discussions about volunteer opportunities become more frequent, you might find yourself wondering if you, too, should honor the day with acts of service. The answer is a resounding yes.

Here’s why: The third Monday in January (January 15 in 2024) is designated as a National Day of Service, a tradition established by Congress in 1994. Dr. Martin Luther King Jr., who was tragically assassinated in 1968, understood the power of contributing to others. In his 1957 speech, "Conquering Self-Centeredness", Dr. King stated, "An individual has not begun to live until he can rise above the narrow horizons of his particular individualistic concerns to the broader concerns of all humanity."

One reason comedian and TV writer Ricky Smith, founder of Random Acts of Kindness Everywhere (R.A.K.E.), a nonprofit focused on spreading kindness, believes volunteering fosters a sense of purpose. "It makes you feel like you matter, that you are not necessarily helpless or hopeless," he says. "It makes you feel like you're part of something bigger, giving you a sense of community."

"The act of helping others strengthens our sense of purpose, shares our knowledge, and expands our network of people working toward a common positive goal," says Kimberly Jeffries Leonard, PhD, former national president of The Links, Incorporated, an international nonprofit organization made up of over 16,000 women of African descent.

The Rewards of Giving Back

Although we often see helping others as a selfless act for them, the truth is it benefits the giver too. Volunteering has been shown to boost happiness, extend life, and slow cognitive decline. Research published in Psychology and Aging revealed that individuals who volunteered for at least 200 hours within a year were less likely to develop hypertension compared to those who didn’t volunteer.

Feeling stressed right now? Volunteering could help reduce that too.

"Volunteering likely reduces stress in participants and often leads to an expanded social network, which in turn lowers anxiety and boosts overall life satisfaction," explains Erica Richards, MD, PhD, chair and medical director of the Department of Psychiatry and Behavioral Health at Sibley Memorial Hospital in Washington, D.C., as well as assistant professor in the Department of Psychiatry and Behavioral Science at Johns Hopkins Medicine. "Reduced reports of depressive symptoms have also been observed in people who have recently served others," she adds. Dr. Richards has also witnessed the therapeutic effects of service in her patients.

Who Can Volunteer?

Anyone can volunteer. Really, it's something that everyone should consider doing. And if you have children, encourage them to get involved as well.

"Volunteering and community service can assist children and teenagers in developing essential social-emotional skills, such as empathy and social awareness," says Erin A. Harper, PhD, NCSP, a nationally certified school psychologist, assistant professor of school psychology at Texas A&M University-Commerce, and author of the humorous book Dear Mom, You Don’t Get to Have Nice Things. "Volunteering also helps foster a sense of community responsibility and allows children and adolescents to feel like important members of their community. It's a wonderful way for families to bond and step outside of their own personal or family issues," Harper explains.

Ways to Volunteer

"Dr. Martin Luther King Jr.'s life and legacy call us to do more," says Jeffries Leonard. "By embracing the idea of 'a day on, not a day off,' we can continue Dr. King's influence, making a lasting impact for both this generation and those that follow."

Feeling motivated to give back? We knew you would be. Here are several ways you can make a difference.

1. Contribute to a Food Pantry

Food insecurity—lack of access to food due to financial or other resource limitations—remains a significant issue. According to the United States Department of Agriculture, almost 11 percent of U.S. households faced food insecurity in 2020, with communities of color disproportionately impacted. Move for Hunger reveals that African American households experience hunger at twice the rate of white, non-Hispanic households.

If you’d like to help, visit nonprofit Food Pantries to find one in your area where you can donate food, money, or volunteer your time directly.

2. Become a Clean Air Advocate

"One of Dr. Martin Luther King Jr.'s final acts was advocating for sanitation workers, men laboring under the weight of pollution and environmental injustice," says Heather McTeer Toney, senior director of the nonprofit Moms Clean Air Force, a group of parents dedicated to combating air pollution to safeguard children's health. "Caring for your community’s environmental well-being is not only a tribute to Dr. King’s legacy, but also a way to ensure that future generations can achieve Dr. King's vision by promoting Justice in Every Breath."

Her volunteering suggestions include: cleaning local waterways, creeks, and streams in your community; supporting your local farmer’s market by weeding, planting, or harvesting; or starting a letter-writing campaign urging local restaurants to use recyclable materials rather than plastics.

3. Try Plogging

Going for a casual jog? Why not make it a mission to pick up some litter along the way? This Swedish-originated activity, which gained popularity in the U.S. in 2018, is an effective and eco-friendly way to prioritize our planet's health.

With 158,000 posts on Instagram under #plogging, you're definitely not alone in your efforts.

Organizations like Leave No Trace, Clean Trails, and Keep America Beautiful are dedicated to eliminating litter and ensuring that both our communities and natural spaces remain pristine.

4. Carry Out a Random Act of Kindness

Consider bringing treats for animals in shelters or giving flowers to residents of assisted living facilities. These are just a couple of the kind acts Smith has done—along with sharing a few jokes to brighten the day of those he encounters. These simple gestures form the foundation of R.A.K.E. "We think big, not small," says Smith. "Just do what you're good at, but do it with kindness. If everyone performed one kind act a day, the world would be a much better place."

5. Support Our Healthcare Heroes

Create care packages for healthcare workers in your community, filled with energy bars, coconut water, and sports drinks to help them get through long shifts—along with encouraging notes or cards to show them the community's support. This is also a perfect way for kids to tap into their creativity.

6. Find Something That Matches Your Passion

Whether you’re passionate about working with children, helping animals, or promoting the arts, there’s a project waiting for you. Check your favorite charity’s website for local or virtual opportunities, or explore platforms like Volunteer Match and Charity Navigator to discover volunteer opportunities that align with your interests.

Alternatively, you can create your own charitable project—whether it's baking treats for your local fire station or organizing a canned food drive for your neighborhood’s soup kitchen.

And keep in mind: Service benefits both you and those you help, but the most rewarding part is not knowing how your actions might inspire or motivate someone else to give back.