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

Write about strength

This helps process emotions and boosts resilience.

What You'll Do

Spend 2 minutes writing about a recent health experience that made you feel strong.

Scientific Basis

Expressive writing for 20 minutes across four sessions improved emotional resilience in hospitalized leukemia patients.

Nakatani, M. M., Locke, S. C., Herring, K., et al. (2023). Expressive writing to address distress in hospitalized adults with acute myeloid leukemia: A pilot RCT. Journal of Psychosocial Oncology.

The Science of Impact

Improving emotional resilience can lead to better coping strategies during cancer treatment.

Enhanced emotional wellbeing may reduce the need for psychological interventions, saving healthcare costs.

Expressive writing can serve as a low-cost, accessible tool for emotional support in clinical settings.

Pro Tips

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Engage in expressive writing for 20 minutes at least once a week.

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Reflect on your feelings and experiences related to your health during each session.

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Consider sharing your writings with a trusted friend or therapist for additional support.