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·5 min·+25 XP

Journal about emotions

This practice can reduce negative feelings and enhance positive emotions.

What You'll Do

Spend 5 minutes journaling about your emotions today.

Scientific Basis

Expressing feelings in writing (e.g. journaling “I feel jealous”) for ~5 minutes reduces negative affect by ~18% and increases positive feelings by ~12%.

Rumination reduction through expressive writing studies

The Science of Impact

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Pro Tips

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Spend 5 minutes each day journaling about your emotions.

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Label at least three emotions you experienced during the day.

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Reflect on how these emotions affect your mood and behavior.