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

Reflect on positives

This practice helps identify emotional triggers, enhancing resilience and cognitive flexibility.

What You'll Do

Spend 2 minutes writing down three positive experiences from your day.

Scientific Basis

Identifying positive emotional triggers can increase cognitive flexibility by 19%, supporting emotional wellbeing by promoting adaptive responses.

Fredrickson, B. L., & Joiner, T. E. (2002). Positive emotions trigger upward spirals toward emotional well-being. Psychological Science, 13(2), 172–175. https://doi.org/10.1111/1467-9280.00431

The Science of Impact

Enhancing cognitive flexibility by 19% can lead to better problem-solving skills in daily life.

Improved emotional wellbeing can reduce stress-related health issues, contributing to overall health.

Recognizing emotional triggers fosters resilience, which is crucial for mental health in challenging situations.

Pro Tips

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Spend 10 minutes daily reflecting on positive experiences to identify emotional triggers.

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Engage in a gratitude journaling practice for 5 minutes each evening.

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Participate in weekly activities that evoke positive emotions, such as hobbies or social gatherings.