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

Label your emotions

This practice enhances emotional awareness and regulation.

What You'll Do

Spend 2 minutes labeling your current emotions using a structured vocabulary tool.

Scientific Basis

Categorizing emotional triggers using a structured vocabulary tool can boost recognition accuracy by 31%, aiding in emotional regulation.

Simoes, A. (2022). Emotional awareness beyond cliché: what it is, what isn't, how to develop it? IICE Proceedings. https://doi.org/10.20533/iice.2022.0001

The Science of Impact

Improved emotional recognition can lead to better mental health outcomes, reducing anxiety and depression symptoms.

Enhanced emotional regulation skills can improve interpersonal relationships and communication.

Structured vocabulary tools can be integrated into educational settings, promoting emotional literacy among students.

Pro Tips

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Practice labeling your emotions daily using a structured vocabulary tool for at least 10 minutes.

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Engage in weekly emotional awareness exercises with a partner or group to enhance recognition skills.

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Utilize mobile apps designed for emotional education to track and categorize your emotional triggers.