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.

INT

Mental·2 min·+15 XP

Write supportive note

This practice fosters self-kindness, reducing stress levels.

What You'll Do

Write a supportive note to yourself about a recent setback.

Scientific Basis

Completing self-compassion exercises for 6 weeks reduced stress levels by ~9.5% (Perceived Stress Scale).

Carreno & Gatt (2021). Same as MPPI study above.

The Science of Impact

Self-compassion practices can lead to a measurable decrease in stress, enhancing mental health.

Improved stress management may contribute to better overall quality of life and emotional resilience.

Engaging in self-kindness can serve as a protective factor during challenging times.

Pro Tips

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Practice self-compassion exercises for 20 minutes daily.

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Write supportively about personal setbacks at least twice a week.

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Incorporate mindfulness meditation focused on self-kindness for 10 minutes each day.