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There is niceness as a survival strategy: if I am always nice people will like me and I will be fine or even loved. That’s the kind of niceness that burns people out.
Yet there is niceness that comes from the genuine desire to make the world warmer and friendlier. It’s not so much an obligation as our gift to the world. We are free to not give it on days we feel we don’t have anything to give. Guilt free.