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

Perform quick body scan

This enhances emotional clarity and helps you identify feelings more easily.

What You'll Do

Spend 2 minutes doing a quick body scan, focusing on each part of your body and noticing any sensations or emotions.

Scientific Basis

Practicing body scan for 8 weeks can enhance emotional clarity by 11%, making it easier to identify and express feelings.

Tsur, N., Berkovitz, N., & Ginzburg, K. (2016). Body Awareness, Emotional Clarity, and Authentic Behavior: The Moderating Role of Mindfulness. Journal of Happiness Studies. https://doi.org/10.1007/s10902-015-9652-6

The Science of Impact

Improved emotional clarity can lead to more authentic living, enhancing personal relationships.

Higher emotional clarity is linked to reduced anxiety levels, potentially improving mental health outcomes.

Increased body awareness may contribute to better emotional regulation and resilience.

Pro Tips

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Practice body scan meditation for 20 minutes daily for 8 weeks.

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Incorporate mindfulness techniques such as deep breathing during your sessions.

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Reflect on your emotions post-meditation to enhance awareness.