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

Track your mood

This practice enhances emotional clarity and regulation.

What You'll Do

Open your mood tracking app and jot down how you're feeling right now.

Scientific Basis

Self-reflection tools for mapping mood increased emotional clarity by 26% over three weeks, enhancing affective regulation.

Overdijk, R. (2022). Investigating the design opportunities for mood self-tracking and regulating. DRS Conference. https://doi.org/10.21606/drs.2022.522

The Science of Impact

Improved emotional clarity can lead to better decision-making and interpersonal relationships.

Enhanced affective regulation may reduce the risk of anxiety and depression.

Increased engagement with emotional patterns supports overall mental wellbeing.

Pro Tips

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Use a mood tracking app daily to reflect on your feelings.

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Spend 10 minutes each evening reviewing your mood patterns.

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Share your reflections with a trusted friend or therapist weekly.