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·10 min·+30 XP

Journal for 10 minutes

This practice can enhance emotional processing and improve mood.

What You'll Do

Spend 10 minutes journaling about your thoughts and feelings to boost emotional integration.

Scientific Basis

Writing about thoughts and feelings for 10 minutes twice weekly over one month can increase posttraumatic growth by 7.4%, helping improve mood through cognitive-emotional integration.

Ullrich, P. M., & Lutgendorf, S. K. (2002). Journaling about stressful events: effects of cognitive processing and emotional expression. Annals of Behavioral Medicine, 24(3), 244–250.

The Science of Impact

Encourages adaptive reflection, leading to improved emotional processing.

May enhance overall mood and psychological resilience in trauma survivors.

Supports the development of coping strategies through structured emotional expression.

Pro Tips

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Journal for 10 minutes twice a week to enhance emotional integration.

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Focus on both thoughts and feelings during your journaling sessions.

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Review your entries to track emotional changes over the month.