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

Write self-appreciation notes

This practice enhances positive affect and reduces stress response.

What You'll Do

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

Scientific Basis

In individuals with GAD, a 2‑week self‑compassion intervention reduced stress‑response heart rate reactivity by ~5 bpm and increased positive affect, calming mood via autonomic down‑regulation.

Qi, X., et al. (2025). Effects of self‑compassion intervention versus mindfulness on physiological stress response in GAD. Frontiers in Psychiatry

The Science of Impact

Self-compassion practices can directly reduce physiological arousal, improving emotional regulation.

Lower heart rate reactivity is associated with decreased anxiety and stress levels.

Enhancing positive affect can lead to better overall mental health and wellbeing.

Pro Tips

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Practice self-compassion exercises for 10 minutes daily.

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Engage in mindful breathing techniques for 5 minutes when feeling stressed.

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Write down three things you appreciate about yourself each evening.