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 positivity

This enhances sleep quality and mood.

What You'll Do

Reflect on a positive memory before bed.

Scientific Basis

Focusing journaling on positive memories improved emotion regulation by 10%, enhancing mood through recall of affirmative experiences.

Richelle, J., & Alea, N. (2023). Stay positive...

The Science of Impact

Improving emotion regulation can lead to better mental health outcomes, reducing symptoms of anxiety and depression.

Enhanced mood through positive journaling can improve overall quality of life and interpersonal relationships.

Regular journaling can serve as a low-cost intervention for emotional wellbeing.

Pro Tips

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Journal about three positive experiences for 10 minutes each day.

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Reflect on a positive memory before bed to enhance sleep quality.

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Share your positive journaling insights with a friend weekly to reinforce positive thinking.