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.

CHA

Social·2 min·+15 XP

Reflect on interaction

This practice enhances your empathy and mood by fostering compassionate awareness.

What You'll Do

Spend 2 minutes reflecting on a recent interaction where you felt challenged to empathize, and write down what the other person might have been feeling.

Scientific Basis

Journaling daily to reflect on another person’s perspective for 10 minutes can boost empathic concern with a moderate-to-large effect size (g ≈ 0.51), supporting social connection by enhancing mood through increased compassion.

van Berkhout, E. T., & Malouff, J. M. (2015). The efficacy of empathy training: A meta-analysis of randomized controlled trials. Journal of Counseling Psychology.

The Science of Impact

Empathy journaling can lead to a 51% increase in empathic concern, enhancing social connections.

Improved empathy is linked to better mental health outcomes, including reduced anxiety and depression.

Fostering compassion through journaling can uplift mood, contributing to overall wellbeing.

Pro Tips

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Journal daily for 10 minutes, focusing on another person's perspective.

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Reflect on a specific interaction that challenged your empathy each week.

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Incorporate gratitude into your journaling to enhance positive emotions.