Nobody owes anybody anything
Everything I do is what I want to do. There are plenty of reasons as to why I would do something that is helpful or beneficial to you. When I do those things, I don't feel like you owe me anything. I don’t expect anything from you, not even simple gratitude.
Similarly, for anything anyone does "for me" or any actions others do that benefit me, I don’t feel like I owe anything to anyone. I will most likely respond with gratitude or even reciprocity, but that is simply because it’s who I am and what I want. I never feel like I owe anyone anything; that is not a part of my intentions nor my decision making process. It just isn‘t a feeling I get. It’s not a concept I buy into.
I believe that you would benefit a lot from being willing to put in the effort without expecting anything in return. It is your decision to do anything and there is always a possibility that your actions would not be appreciated nor reciprocated. If you are not okay with the situation playing out in that possible manner, then do not do it. As a general rule, it is beneficial to think through your options and how situations could play out, then make sure you are okay with your decisions and actions. When you think this way, then whatever you do or don't do, you have acceptance and peace, which makes your life much better and easier.
Looking at it from the other side, if someone does something "for you", it is also beneficial for you to understand that you don't owe them anything. You choose how you behave and respond. If they are upset and expect something in return, you let them know that this was always a possibility that existed and that they are the ones who ultimately decided to do it; if they are not okay with how it played out, then that is completely on them. Understanding this means you do not get peer pressured (or guilt tripped) easily, they don't have leverage over you, and you do not engage in these social games.
Overall, this highlights how everything is a choice and also keeps things real. You only do what you genuinely want to do.