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

Reflect on perspective

This practice can enhance your empathy and improve your mood.

What You'll Do

Spend 2 minutes reflecting on a recent experience where you had to see things from someone else's perspective.

Scientific Basis

After a 3-day immersive empathy intervention involving role-reversal tasks—akin to deep empathic journaling—participants showed a significant increase in empathy at day 7 (p = .035), improving mood via deeper emotional insight.

Van Winkle, L., et al. (2015). A randomized prospective study on outcomes of an empathy intervention. American Journal of Pharmaceutical Education.

The Science of Impact

Empathy boosts can improve interpersonal relationships, enhancing social support networks.

Increased empathy is linked to better mental health outcomes, reducing anxiety and depression symptoms.

Short-term interventions can lead to long-lasting emotional benefits, improving overall quality of life.

Pro Tips

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Engage in role-reversal journaling for 20 minutes each day for 3 days.

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Reflect on your feelings and insights gained from the role-reversal experience.

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Share your experiences with a peer to enhance understanding and empathy.