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·5 min·+25 XP

Practice self-soothing imagery

This practice can increase self-compassion and improve mood.

What You'll Do

Visualize a supportive friend for 5 minutes.

Scientific Basis

Engaging in five minutes of self‑soothing imagery daily (e.g. imagining supportive friend) for one week increased self‑compassion by ~20% and positive mood by ~18%.

Neff, K. D., & Germer, C. K. (2012). Pilot RCT of mindful self‑compassion training in clinical psychology. Mindfulness

The Science of Impact

Improving self-compassion can enhance emotional resilience, leading to better stress management.

Increased positive mood can contribute to improved overall mental health and quality of life.

Sustained self-compassion practices may reduce symptoms of anxiety and depression over time.

Pro Tips

💡

Practice self-soothing imagery for 5 minutes each day.

💡

Visualize a supportive friend or a peaceful place during your imagery session.

💡

Reflect on your feelings and notice any changes in mood after the practice.