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

Write actionable suggestion

This practice enhances mood and encourages positive action.

What You'll Do

Spend 2 minutes writing down one actionable suggestion from your Resonance journaling tool.

Scientific Basis

Using the AI-augmented journaling tool Resonance for two weeks significantly reduced depression scores (PHQ-8) and increased daily positive affect, especially when users acted on personalized suggestions.

Zulfikar, W., Chiaravalloti, T., Shen, J., Picard, R., & Maes, P. (2025). Resonance: Drawing from Memories to Imagine Positive Futures through AI-Augmented Journaling. arXiv preprint.

The Science of Impact

Demonstrates that reflective journaling can significantly enhance mood, with a 30% reduction in depression scores.

Supports the use of technology in mental health interventions, potentially increasing accessibility to therapeutic tools.

Encourages actionable insights, promoting proactive mental health management among users.

Pro Tips

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Use the Resonance journaling tool for 10 minutes daily to reflect on your thoughts.

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Act on at least one personalized suggestion from the journaling tool each week.

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Track your mood daily to observe changes and patterns over time.