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.

CHA

Social·5 min·+25 XP

Invite a friend over

Shared meals can boost relationship satisfaction and improve mood.

What You'll Do

Invite a friend over for a quick meal this week to strengthen your connection.

Scientific Basis

Hosting a dinner with friends monthly can increase relationship satisfaction by 9%, improving mood via shared meals and conversation.

Dunbar, R. I. (2017). Breaking bread: The functions of social eating. Adaptive Human Behavior and Physiology, 3(3), 198–211.

The Science of Impact

Regular shared meals can strengthen social bonds, enhancing emotional support.

Improved relationship satisfaction can lead to better mental health outcomes.

Social eating fosters community, which is linked to increased life satisfaction.

Pro Tips

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Host a dinner with friends at least once a month.

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Encourage open conversation during meals to enhance connection.

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Try cooking together to create a shared experience.