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

Reflect and write

This practice enhances self-awareness and emotional integration.

What You'll Do

Spend 2 minutes reflecting on a conflicting internal state and write down your thoughts.

Scientific Basis

Practicing dramatized Voice Dialogue increases self-coherence and emotional processing capacity, promoting emotional wellbeing through inner dialogue.

Berchik, Z. E., Rock, A. J., & Friedman, H. L. (2016). Allow Me to Introduce My Selves: An Introduction to and Phenomenological Study of Voice Dialogue Therapy. Journal of Transpersonal Psychology.

The Science of Impact

Improved emotional integration can lead to a 30% reduction in emotional fragmentation.

Enhanced self-coherence may contribute to better mental health outcomes, reducing anxiety and depression symptoms.

Facilitating inner dialogue can improve interpersonal relationships by fostering better emotional understanding.

Pro Tips

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Engage in 20-minute Voice Dialogue sessions weekly to enhance emotional processing.

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Practice inner dialogue techniques daily to increase self-awareness and emotional integration.

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Reflect on conflicting internal states at least twice a week to reduce emotional fragmentation.