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

Repeat self-compassion phrase

This practice can reduce anxiety and boost mood.

What You'll Do

Spend 5 minutes repeating the phrase 'May I be kind to myself.'

Scientific Basis

Spending just 5 minutes engaging in a guided self‑compassionate phrase (“may I be kind to myself”) reduces immediate anxiety by ~30%, boosting mood through self‑kindness activation.

Sommers‑Spijkerman, M., et al. (2023). Immediate effects of a brief compassion exercise on affect and emotion regulation. Journal of Positive Psychology

The Science of Impact

Implementing a quick self-kindness ritual can significantly calm anxious feelings.

Improved emotional balance can enhance overall mental health and wellbeing.

Regular practice may lead to long-term reductions in anxiety and improved mood.

Pro Tips

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Spend 5 minutes daily repeating a self-compassionate phrase like 'May I be kind to myself.', Incorporate this practice into your morning routine for consistent benefits.

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Reflect on your feelings before and after the exercise to track your progress.