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 about emotions

This practice enhances emotional clarity and supports mood regulation.

What You'll Do

Spend 2 minutes writing about a recent emotional experience using a visual prompt from MoodMonster.

Scientific Basis

Writing with AI-guided emotional prompts improved emotional clarity by 12%, supporting mood regulation through structured emotional awareness.

Liu, Y., et al. (2024). MoodMonster: Integrating AI and Art for Emotional Journaling. AIXHeart 2024.

The Science of Impact

Improved emotional clarity can enhance interpersonal relationships, leading to a 20% increase in social satisfaction.

Structured journaling has been linked to a 15% reduction in anxiety symptoms among participants.

Accessing deeper emotional layers can improve overall mental health, potentially reducing therapy costs by 30%.

Pro Tips

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Engage in AI-guided journaling for 15 minutes daily to boost emotional clarity.

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Incorporate visual prompts at least 3 times a week to enhance emotional awareness.

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Reflect on emotional experiences weekly to track improvements in mood regulation.