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

Check in with friend

This helps reduce feelings of emotional isolation and enhances support.

What You'll Do

Send a quick text to a friend asking how they are doing.

Scientific Basis

Talking to others mitigates the negative impact of emotional suppression, reducing its depressive effects by ~30%.

Nam, E.-A., Jo, H.-Y., & Kim, H. W. (2022). The Effects of Attachment Avoidance and Ambivalence Over Emotional Expressiveness. Youth Facility and Environment.

The Science of Impact

Social support can significantly enhance mental health, reducing feelings of isolation.

Improved emotional expression through support can lead to better overall wellbeing.

Engaging in conversations can foster resilience against depressive symptoms.

Pro Tips

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Engage in a 30-minute conversation with a friend or family member weekly.

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Join a support group that meets bi-weekly to share experiences.

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Practice active listening during discussions to enhance emotional connection.