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·1 min·+15 XP

Hand-on-heart gesture

This practice enhances self-compassion and emotional well-being.

What You'll Do

Place your hand over your heart for 20 seconds each morning to boost self-compassion.

Scientific Basis

A single 20‑second hand-on-heart gesture practiced daily for one week increases self‑compassion scores by ~10%, promoting mood uplift via repeated tactile reassurance.

Susman, E. S. (2024). Daily micropractice can augment single‑session interventions. Scientific Reports

The Science of Impact

Increased self-compassion can lead to improved mental health outcomes, reducing anxiety and depression symptoms.

Enhancing self-compassion by 10% may improve overall life satisfaction and emotional resilience.

Regular self-soothing practices can serve as effective tools for building internal safety and emotional well-being.

Pro Tips

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Practice the hand-on-heart gesture for 20 seconds each morning.

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Incorporate this gesture into your daily routine for at least one week.

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Reflect on your feelings before and after the practice to gauge emotional changes.