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·5 min·+25 XP

Expand emotional vocabulary

Using diverse emotional language enhances emotional differentiation and stress adaptation.

What You'll Do

Incorporate 5 new emotional words into your conversations this week.

Scientific Basis

Expanding the diversity of emotional language used in daily descriptions was associated with 21% greater differentiation of negative emotions and better stress adaptation.

Hoemann, K., et al. (2022). Emotional Granularity is Associated with Daily Experiential Diversity. Affective Science. https://doi.org/10.1007/s42761-023-00185-2

The Science of Impact

Improving emotional vocabulary can lead to a 21% increase in emotional differentiation, enhancing stress management.

Greater emotional clarity can improve interpersonal relationships and communication skills.

Enhanced emotional expression may contribute to overall mental health and wellbeing.

Pro Tips

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Incorporate 5 new emotional words into your daily conversations each week.

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Spend 10 minutes daily reflecting on your emotions and describing them in detail.

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Engage in weekly journaling to explore and articulate your emotional experiences.