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

Journal your emotions

Tracking emotions can enhance positive mood persistence.

What You'll Do

Spend 5 minutes journaling about your emotions today.

Scientific Basis

Daily emotional pattern tracking can increase the carryover of positive mood to the next day by 24%, helping sustain emotional wellbeing through reinforcement of mood continuity.

Boghrati, R., Sharif, M. A., Yousefi, S., & Heydarian, A. (2024). Emotion tracking (vs. reporting) increases the persistence of positive (vs. negative) emotions. Journal of Experimental Social Psychology. https://doi.org/10.1016/j.jesp.2023.104556

The Science of Impact

Improved emotional continuity can lead to better overall mental health outcomes.

Sustaining positive moods can enhance productivity and interpersonal relationships.

Tracking emotions may reduce the risk of anxiety and depression over time.

Pro Tips

💡

Track your emotions daily using a journal or app for at least 5 minutes.

💡

Reflect on your emotional patterns each evening to reinforce positive feelings.

💡

Set reminders to check in with your mood throughout the day.