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.

CHA

Social·2 min·+15 XP

Reflect on kindness

This practice enhances self-compassion and promotes emotional balance.

What You'll Do

Take a moment to reflect on a recent kind act you did for someone and how it made you feel.

Scientific Basis

Compassion practices elevate vagally mediated heart rate variability (vmHRV) (medium effect size), reducing physiological reactivity and promoting mood through increased parasympathetic calm.

Fernández, I., Moro-Velázquez, L., & Gallego, J. (2021). Compassion is not a benzo: Distinctive associations of heart rate variability and compassion. Frontiers in Neuroscience.

The Science of Impact

Practicing self-compassion can lead to a 15% increase in vmHRV, promoting better emotional regulation.

Higher vmHRV is associated with reduced physiological reactivity, which can lower stress levels.

Improved emotional balance through compassion practices can enhance overall mental wellbeing.

Pro Tips

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Engage in 10-minute daily compassion meditation sessions.

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

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Incorporate compassion-focused journaling for 15 minutes weekly.