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

Practice self-kindness now

This enhances self-compassion, reducing stress and improving emotional wellbeing.

What You'll Do

Take a moment to acknowledge a recent challenge you faced and offer yourself kindness as you would to a friend.

Scientific Basis

Practicing a 6‑week mindful self‑compassion (MSC) training increased self‑compassion scores by ~75% (g≈0.75) and reduced stress and burnout by ~67% in professionals, enhancing mood via self-compassion growth.

Eriksson, T., et al. (2018). Mindful Self‑Compassion training reduces stress and burnout symptoms. Frontiers in Psychology

The Science of Impact

Enhancing self-compassion can significantly improve emotional wellbeing in professionals, reducing burnout by approximately 67%.

Improved self-compassion scores can lead to better job satisfaction and lower turnover rates in high-stress roles.

Practicing self-compassion may foster resilience, enabling professionals to cope better with workplace challenges.

Pro Tips

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Engage in 20-minute mindful self-compassion exercises daily.

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Practice self-compassion meditations at least 3 times a week.

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Reflect on personal achievements and challenges weekly to enhance self-awareness.