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.

INT

Mental·2 min·+15 XP

Color-code your calendar

Visual planning helps improve mood by encouraging engagement in pleasant activities.

What You'll Do

Take 2 minutes to color-code your calendar with enjoyable activities for the week ahead.

Scientific Basis

Practicing activity scheduling with visual cues improved mood ratings by 0.5 points on a 9-point scale over 1 week.

Bunge, E.L., & Muehlbach, B.T. (2017). Behavioral Activation Online Micro-Interventions for Depression. Internet Interventions, 10, 19–28.

The Science of Impact

Visual planning can significantly enhance adherence to mood-enhancing behaviors, improving mental health outcomes.

Structured scheduling may lead to increased engagement in pleasurable activities, contributing to overall wellbeing.

Improved mood ratings can positively affect daily functioning and quality of life.

Pro Tips

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Schedule 10-15 minutes daily to plan enjoyable activities visually.

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Use color-coded calendars to differentiate between types of activities.

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Set reminders for scheduled activities to enhance adherence.