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

Expand emotion vocabulary

Using precise emotion words can reduce maladaptive emotion regulation behaviors.

What You'll Do

Use five nuanced emotion words in your next conversation.

Scientific Basis

Increased use of nuanced emotion words in conversation correlates with 17% fewer maladaptive emotion regulation behaviors.

Wabnegger, A., et al. (2024). Believing in conspiracy theories: The role of emotional granularity and maladaptive emotion regulation strategies. Applied Cognitive Psychology. https://doi.org/10.1002/acp.4198

The Science of Impact

Improving emotional vocabulary can lead to a 17% decrease in maladaptive behaviors.

Enhanced emotional expression may improve interpersonal relationships and communication.

Greater emotional granularity is linked to lower levels of anxiety and depression.

Pro Tips

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Practice using at least 5 nuanced emotion words in daily conversations.

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Engage in reflective journaling for 10 minutes each day to articulate feelings.

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Participate in weekly discussions or workshops focused on emotional literacy.