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

Visualize calming environment

This practice can enhance emotional awareness and improve mood.

What You'll Do

Spend 2 minutes visualizing a calming VR environment that resonates with your emotions.

Scientific Basis

Using trigger-focused architectural VR spaces can enhance emotion-specific awareness scores by up to 37%, supporting mood improvement through environmental alignment.

Bianconi, F., Filippucci, M., Magrini, G., & Seccaroni, M. (2021). Designing with emotional awareness. ISPRS Archives, XLVI-M-1, 55–61. https://doi.org/10.5194/isprs-archives-xlvi-m-1-2021-55-2021

The Science of Impact

Improving emotional awareness can lead to better mental health outcomes, reducing anxiety and depression symptoms.

Enhanced emotional tuning through VR can improve interpersonal relationships by fostering better communication.

Utilizing VR for emotional awareness may reduce the need for traditional therapy sessions, offering a cost-effective alternative.

Pro Tips

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Engage in 20-minute VR sessions focused on emotional environments at least three times a week.

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Explore different emotional VR spaces to identify which environments resonate most with your feelings.

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Combine VR sessions with journaling to reflect on emotional changes and insights.