SmallBoosts is a science-backed well-being platform that turns daily micro-habits into measurable growth. Each boost is a 1–10 minute evidence-based activity drawn from peer-reviewed research across 8 dimensions of human well-being.

How long does a boost take?

Boosts range from 1 to 10 minutes. Flash boosts take under 2 minutes, making them easy to fit into any schedule. The daily goal is 3 boosts — typically under 15 minutes total.

Yes, SmallBoosts is free to use. You can access all boosts, quests, and progress tracking without a subscription.

What are the 8 well-being pillars?

SmallBoosts covers Mental (INT), Physical (VIT), Emotional (SPI), Social (CHA), Sensory (PER), Environmental (DEF), Financial (FOR), and Creative (FLO) well-being — eight dimensions shown by research to collectively define human flourishing.

Are the boosts scientifically backed?

Every boost cites a peer-reviewed study. You can read the scientific basis, view the source publication, and explore the measured health impacts for each activity directly in the app.

FLO

Creative·2 min·+15 XP

Improvise a short story

This boosts creative self-efficacy and self-esteem.

What You'll Do

Spend 2 minutes improvising a short story aloud, letting your imagination flow without worrying about structure.

Scientific Basis

Starting improv theater training significantly increased creative self-efficacy and self-esteem compared to sport training, fostering expressive confidence through spontaneous performance.

Hüning, L., Saur, N., et al. (2025). Creative and healthy through improv: Effects of training in improvisational theatre on self-efficacy and self-esteem. Journal of Creativity in Mental Health.

The Science of Impact

Improvisation training can significantly enhance self-belief, leading to improved performance in various life domains.

Increased self-esteem from improv can lead to better social interactions and reduced anxiety levels.

Higher creative self-efficacy may foster innovation and problem-solving skills in professional settings.

Pro Tips

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Join an improv class for at least 8 weeks to experience benefits.

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Practice spontaneous speaking exercises for 15 minutes daily.

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Engage in group activities that encourage creative expression weekly.