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 enhances self-compassion and reduces emotional distress.

What You'll Do

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

Scientific Basis

Cancer patients completing an 8‑week self‑compassion intervention improved well‑being scores by ~15% and reduced emotional distress by ~20%, enhancing mood via self‑care attitude.

Friis, A. M., Johnson, M. H., Cutfield, R. G., & Consedine, N. S. (2016). Kindness matters: a randomized controlled trial of a mindful self‑compassion intervention in diabetes patients. Diabetes Care

The Science of Impact

Self-compassion training can significantly reduce emotional distress, which is crucial for chronic illness management.

Improved well-being can lead to better adherence to medical treatments, enhancing overall health outcomes.

Fostering self-compassion may improve quality of life metrics in patients with chronic illnesses.

Pro Tips

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Engage in self-compassion exercises for 20 minutes daily.

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Practice mindfulness meditation once a week to enhance emotional resilience.

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Journal about positive experiences and self-kindness at least twice a week.