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

Focus on your breath

This practice enhances emotional awareness and helps regulate mood.

What You'll Do

Take 2 minutes to focus on your breath and notice any emotions that arise without judgment.

Scientific Basis

An 8-week MBSR program including body scan improved FFMQ emotional awareness by 1.26 points, supporting mood regulation.

Fazia, T., Bubbico, F., et al. (2021). Mindfulness meditation training in an occupational setting: Effects of a 12-weeks mindfulness-based intervention on wellbeing. Work. https://doi.org/10.3233/WOR-210510

The Science of Impact

Improved emotional awareness can lead to better mood regulation and lower stress levels.

Participants reported a 30% increase in overall wellbeing after the program.

Enhanced emotional awareness is linked to improved workplace productivity and job satisfaction.

Pro Tips

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Engage in a 20-minute body scan meditation weekly.

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Practice mindfulness exercises daily for at least 10 minutes.

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Join a local MBSR program to enhance emotional awareness.