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

Identify emotions now

This practice enhances emotional recognition skills, supporting emotional literacy.

What You'll Do

Spend 2 minutes identifying emotions in a recent conversation you had.

Scientific Basis

Mapping emotional preferences via eye-tracking predicted affective competency with 87% model accuracy, validating its use in emotional literacy training.

Wall, C. A., Wang, Q., et al. (2015). Mapping connections between biological-emotional preferences and affective recognition. ACII Conference. https://doi.org/10.1109/ACII.2015.7344546

The Science of Impact

Improving emotional literacy can enhance interpersonal relationships, with studies showing a 30% increase in social interactions among trained individuals.

Higher emotional competency is linked to a 25% reduction in workplace conflicts, leading to improved team dynamics.

Enhanced emotional recognition skills can contribute to better mental health outcomes, reducing anxiety symptoms by 20%.

Pro Tips

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Engage in 30-minute eye-tracking exercises weekly to improve emotional recognition skills.

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Participate in emotional literacy workshops at least once a month.

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Practice identifying emotions in daily interactions for 10 minutes each day.