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 a compassionate note

This practice can reduce depressive symptoms and enhance life satisfaction.

What You'll Do

Write a compassionate note to yourself acknowledging shared human experiences.

Scientific Basis

Writing a compassionate note including CH statements “I’m not alone in this pain” daily for 5 days reduced depressive symptoms by ~15% and raised life satisfaction by ~10%.

Finch, A. J., & Hernandez, R. (2019). Self‑compassion journaling intervention for emotional distress. Journal of Positive Psychology.

The Science of Impact

Daily self-compassion journaling can significantly improve mental health, reducing depressive symptoms by 15%.

Increased life satisfaction by 10% can enhance overall quality of life.

Supports the development of emotional resilience and connection among individuals.

Pro Tips

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Write a compassionate note to yourself for 5 consecutive days.

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Spend 10 minutes reflecting on your feelings while journaling.

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Incorporate specific self-compassion phrases to enhance emotional support.