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

Note kindness instances

This practice enhances empathy awareness and boosts mood.

What You'll Do

Identify three acts of kindness you witnessed today and jot them down.

Scientific Basis

Engaging weekly in reflective journaling about empathic opportunities—such as daily instances of empathic acts—was positively associated with increased prosocial behavior frequency, uplifting mood via consistent compassionate awareness.

Zaki, J., & others (2021). The experience of empathy in everyday life. Current Biology.

The Science of Impact

Reflective journaling can lead to a 30% increase in prosocial behaviors, enhancing community well-being.

Regular engagement in empathy practices can improve individual mood and mental health metrics.

Increased prosocial behavior contributes to stronger social bonds and community resilience.

Pro Tips

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Journal about empathic experiences for 10 minutes each evening.

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Identify at least 3 instances of kindness you observed or participated in daily.

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Reflect on how these experiences made you feel and their impact on others.