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 and name emotions

Improving emotional granularity can reduce PTSD symptoms.

What You'll Do

Spend 2 minutes identifying and naming your current emotions to enhance your emotional vocabulary.

Scientific Basis

Greater vocabulary precision for emotions correlates with 32.7% lower PTSD symptom severity due to improved emotional granularity.

Karimpour, A. K. V., et al. (2025). The Role of Emotional Granularity in Vulnerability to PTSD. Practice in Clinical Psychology. https://doi.org/10.32598/jpcp.13.1.990.1

The Science of Impact

Improving emotional vocabulary can lead to a significant reduction in PTSD symptoms, enhancing overall mental health.

Greater emotional granularity may improve interpersonal relationships and communication, fostering social support.

Enhanced emotional clarity can contribute to better coping strategies, potentially lowering healthcare costs associated with PTSD treatment.

Pro Tips

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Practice identifying and labeling your emotions daily to enhance emotional vocabulary.

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Engage in journaling for 10 minutes each day to articulate your feelings more precisely.

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Participate in workshops or therapy focused on emotional granularity techniques.