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

Write self-appreciation notes

This practice boosts self-compassion and reduces anxiety.

What You'll Do

Take a moment to write down three things you appreciate about yourself.

Scientific Basis

Practicing daily self-compassion exercises for six weeks can reduce anxiety scores by 23%, helping emotional stability through lower self-critical thoughts.

Karakasidou, E., & Stalikas, A. (2017). The Effectiveness of a Pilot Self-Compassion Program on Well Being Components. Psychology. https://doi.org/10.4236/psych.2017.84034

The Science of Impact

Improving self-compassion can lead to a 23% decrease in anxiety, enhancing emotional stability.

Participants experienced significant increases in life satisfaction, indicating improved overall wellbeing.

The lasting effects of self-compassion training can persist for up to 6 months, promoting long-term mental health.

Pro Tips

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Practice self-compassion exercises for at least 10 minutes daily.

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Engage in reflective journaling about your feelings and experiences three times a week.

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Incorporate guided self-compassion meditations into your routine twice a week.