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.

CHA

Social·2 min·+15 XP

Reflect on empathy

This helps reinforce empathetic feelings and awareness.

What You'll Do

Write one sentence about a recent empathetic interaction you had.

Scientific Basis

Empathy portfolios that include reflective journal entries did not significantly change empathy scores (effect size ≈ 0.32) over a 3-week period, highlighting that longer-term, consistent empathy journaling may be needed to affect mood.

Baseer, M., Mahboob, U., Shaheen, N., & colleagues (2024). Effectiveness of empathy portfolios in developing professional identity formation in medical students: a randomized controlled trial. BMC Medical Education.

The Science of Impact

Empathy journaling may enhance mood and professional identity when practiced consistently over time.

A modest effect size of 0.32 indicates potential benefits for medical training programs.

Long-term engagement in reflective practices could lead to improved patient care outcomes.

Pro Tips

💡

Engage in reflective journaling for at least 15 minutes daily to foster empathy.

💡

Review and reflect on your journal entries weekly to track emotional growth.

💡

Incorporate empathy-focused prompts in your journaling practice.