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 enhances gratitude and boosts job satisfaction.

What You'll Do

Reflect on three positive experiences from your workday.

Scientific Basis

Practicing self-compassion journaling after work stress can decrease negative affect and boost job satisfaction by 12%.

Dreisoerner, A., Klaic, A., van Dick, R., & Junker, N. M. (2022). Self-Compassion as a Means to Improve Job-Related Well-Being in Academia. Journal of Happiness Studies. https://doi.org/10.1007/s10902-022-00602-6

The Science of Impact

Improved job satisfaction can lead to enhanced employee retention rates, reducing turnover costs by up to 50%.

Decreased negative affect can improve overall mental health, potentially lowering healthcare costs associated with stress-related illnesses.

Increased engagement at work can boost productivity by as much as 21%, positively impacting organizational performance.

Pro Tips

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Engage in self-compassion journaling for 15 minutes after work each day.

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Reflect on three positive experiences from your workday to enhance gratitude.

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Write about a challenging work situation and how you can respond with kindness to yourself.