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

Identify and name emotions

This practice enhances emotional granularity, improving mental health.

What You'll Do

Take two minutes to identify and name one emotion you're feeling right now.

Scientific Basis

Expanding your emotional vocabulary is associated with a 24% higher mental health score, improving mood by increasing emotional granularity and clarity.

Ikeda, S. (2023). The more emotional words you know, the higher your mental health. Scandinavian Journal of Psychology. https://doi.org/10.1111/sjop.12928

The Science of Impact

Improving emotional vocabulary can lead to a 24% increase in mental health scores.

Enhanced emotional granularity may reduce anxiety and depressive symptoms.

A richer emotional vocabulary can improve interpersonal relationships and communication.

Pro Tips

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Practice identifying and naming your emotions daily to expand your vocabulary.

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Engage in journaling for 10 minutes each day to articulate your feelings.

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Read literature or poetry that explores a wide range of emotions weekly.