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

Acknowledge personal achievement

This boosts positive affect and life satisfaction.

What You'll Do

Take a moment to acknowledge something you did well today and say something kind to yourself about it.

Scientific Basis

Meta-analysis of self‑compassion RCTs reveals moderate effects on positive affect and life satisfaction (~g = 0.40), elevating mood via emotional gains from kindness to self.

Han, A., et al. (2023). Effects of self‑compassion interventions on reducing depressive symptoms, anxiety, and stress: a meta‑analysis. BMC Psychology

The Science of Impact

Self-compassion practices can enhance emotional wellbeing, improving life satisfaction by approximately 40%.

Reducing anxiety and stress can lead to better overall mental health outcomes, potentially decreasing the risk of anxiety disorders.

Cultivating self-compassion may improve interpersonal relationships by fostering kindness and empathy towards oneself and others.

Pro Tips

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Practice self-compassion exercises for 15 minutes daily to enhance emotional wellbeing.

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Engage in guided self-compassion meditations at least twice a week.

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Reflect on personal achievements and express kindness to yourself each evening.