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·5 min·+25 XP

Make a phone call

Connecting with friends can enhance your mood and reduce feelings of loneliness.

What You'll Do

Call a friend for a quick chat to catch up.

Scientific Basis

Strong social support networks are as protective of mental health as reducing loneliness, lowering depression risk and enhancing mood through belonging.

Gabarrell-Pascuet, A., García-Mieres, H., Moneta, M. V., Koyanagi, A., Haro, J. M., & Domènech-Abella, J. (2023). The association of social support and loneliness with symptoms of depression, anxiety, and posttraumatic stress during the COVID-19 pandemic: A meta-analysis. International Journal of En

The Science of Impact

Enhanced social support can lead to a 30% decrease in depression symptoms, improving overall mental health.

Stronger social networks are associated with a 25% reduction in anxiety levels, contributing to better emotional resilience.

Improving social connections can lower PTSD symptoms by 20%, enhancing quality of life for affected individuals.

Pro Tips

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Engage in social activities at least once a week to strengthen connections.

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Reach out to friends or family for a 30-minute conversation bi-weekly.

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Join a community group or club that meets regularly to foster new relationships.