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

Discuss recent feelings

This practice enhances emotional vocabulary and awareness.

What You'll Do

Spend 2 minutes discussing a recent feeling you had and what caused it.

Scientific Basis

Children with larger emotional vocabularies showed significantly greater emotional awareness and social competence by age 10, with vocabulary size predicting a 0.38 SD increase in awareness.

Filella, G., et al. (2022). Emotional awareness of elementary students: analysis of needs and intervention proposals. Education and New Developments. https://doi.org/10.36315/2022v1end118

The Science of Impact

Improving emotional vocabulary can enhance children's emotional awareness, leading to better social interactions.

A broader emotional vocabulary is linked to increased emotional autonomy, which is crucial for personal development.

Children with strong emotional vocabularies are better equipped to manage their emotions, potentially reducing anxiety and behavioral issues.

Pro Tips

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Engage children in daily discussions about their feelings to expand their emotional vocabulary.

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Read age-appropriate books that include rich emotional language for at least 15 minutes each day.

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Encourage children to express their emotions through art or writing activities weekly.