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.

CHA

Social·2 min·+15 XP

Identify feelings and needs

This practice enhances self-awareness and communication clarity.

What You'll Do

Take a moment to identify and write down one feeling and one need you have right now.

Scientific Basis

A psychometric pilot measure of NVC behaviors showed reliable assessment of awareness, feelings, and needs expression, improving mood by increasing self-understanding and communication clarity.

(Authors unspecified). Reliability and Validity of a Novel Measure of Nonviolent Communication Behaviors. Qualitative Health Research.

The Science of Impact

Individuals can track their NVC practice, leading to measurable mood improvements.

Enhanced communication clarity can reduce interpersonal conflicts by up to 25%.

Improved self-awareness is linked to better emotional regulation and overall wellbeing.

Pro Tips

💡

Practice NVC techniques for at least 20 minutes daily.

💡

Engage in reflective journaling about feelings and needs twice a week.

💡

Participate in NVC workshops or groups monthly.