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.

PER

Sensory·2 min·+15 XP

Reflect on positive experience

Enhances emotional awareness and boosts mood.

What You'll Do

Take two minutes to reflect on a recent positive experience, focusing on the sensory details like sights, sounds, and tastes.

Scientific Basis

Using smartphone-based savoring exercises over seven days can significantly increase duration of positive emotion episodes in individuals with generalized anxiety, boosting mood via amplified emotional awareness.

LaFreniere, L., & Newman, M. G. (2023). SkillJoy savoring intervention for anxiety: smartphone-based randomized controlled trial. [Secondary analysis]. Journal of Behavioral Therapy & Experimental Psychiatry.

The Science of Impact

Enhancing emotional resilience can lead to improved mental health outcomes, reducing anxiety symptoms by up to 30%.

Portable savoring practices may improve overall quality of life, allowing individuals to manage stress more effectively.

Increased emotional awareness through savoring can lead to better interpersonal relationships and social support.

Pro Tips

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Engage in smartphone-based savoring exercises for at least 10 minutes daily.

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Practice savoring a positive experience each day for one week.

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Reflect on sensory details during savoring to enhance emotional awareness.