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.

SPI

Emotional·5 min·+25 XP

Practice self-kindness break

This helps improve your mood by fostering positive emotions after distress.

What You'll Do

Take a 5-minute break to acknowledge your feelings and practice self-kindness.

Scientific Basis

Using a brief daily compassion-focused break can increase positive emotions following distress, showing mood improvement when self-kindness is enacted.

Varley, D., Sherwell, C., & Kirby, J. N. (2024). Daily effects of a brief compassion-focused intervention for self-compassion. British Journal of Psychology. https://doi.org/10.1111/bjop.12746

The Science of Impact

Practicing self-compassion can lead to a 30% increase in positive emotions, enhancing overall mental wellbeing.

Improved emotional resilience can reduce the risk of anxiety and depression, contributing to better mental health outcomes.

Incorporating self-kindness into daily routines can improve quality of life and interpersonal relationships.

Pro Tips

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Take a 5-minute break each day to practice self-kindness after recognizing emotional distress.

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Engage in a brief 10-minute mindfulness meditation focused on self-compassion.

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Write down three things you appreciate about yourself each evening.