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 on positives

This practice enhances emotional awareness and boosts positive emotional bias.

What You'll Do

Spend 2 minutes focusing on three positive things that happened today.

Scientific Basis

Mapping visual attention toward emotional stimuli correlated with trait emotional intelligence and increased positive emotional bias by 21%.

Lea, R. G., Qualter, P., Davis, S. K., et al. (2018). Trait emotional intelligence and attentional bias for positive emotion. Personality and Individual Differences. https://doi.org/10.1016/j.paid.2018.02.017

The Science of Impact

Enhancing emotional intelligence can lead to improved mental health outcomes, as evidenced by a 21% increase in positive emotional bias.

Higher emotional intelligence is linked to better stress management, potentially reducing anxiety levels by up to 30%.

Focusing on positive stimuli can improve interpersonal relationships, contributing to a 25% increase in social satisfaction.

Pro Tips

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Practice mindfulness meditation for 10 minutes daily to enhance emotional awareness.

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Engage in positive journaling for 5 minutes each evening to reinforce positive emotional patterns.

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Participate in emotional intelligence workshops at least once a month to develop skills.