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·2 min·+15 XP

Practice self-kindness

This helps reduce anxiety and depression by fostering emotional well-being.

What You'll Do

Take a moment to acknowledge your feelings and respond to yourself with kindness.

Scientific Basis

Meta-analytic review shows self‑compassion interventions reduce anxiety by ~57% (g≈0.57) and depression by ~66% (g≈0.66), promoting stronger emotional well‑being.

Ferrari, M., et al. (2019). Self‑compassion interventions and psychosocial outcomes: a meta‑analysis of RCTs. Journal of Clinical Psychology

The Science of Impact

Enhancing self-kindness can lead to a 57% reduction in anxiety, improving overall mental health.

A 66% decrease in depression symptoms can significantly enhance quality of life for individuals.

Promoting self-compassion may reduce healthcare costs associated with mental health treatment.

Pro Tips

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Practice self-compassion exercises for 10 minutes daily.

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Engage in guided self-compassion meditations twice a week.

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Journal about your feelings and practice self-kindness once a week.