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-appreciation

This boosts self-compassion and reduces anxiety.

What You'll Do

Take a moment to write down three things you appreciate about yourself right now.

Scientific Basis

Taking four weekly classroom-based self-compassion lessons can reduce social anxiety by up to 18% and boost resilience in adolescents.

Seekis, V., Farrell, L. J., & Zimmer-Gembeck, M. J. (2022). A classroom-based pilot of a self-compassion intervention to increase wellbeing in early adolescents. Explore. https://doi.org/10.1016/j.explore.2022.06.003

The Science of Impact

Improving self-compassion can lead to an 18% reduction in social anxiety, enhancing adolescent mental health.

Increased resilience may contribute to better academic performance and peer relationships.

Fostering self-compassion in schools can create a supportive environment, reducing stigma around mental health.

Pro Tips

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Implement self-compassion exercises in classrooms once a week for 4 weeks.

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Encourage students to practice self-kindness during stressful situations daily.

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Facilitate group discussions on resilience and peer support bi-weekly.