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 positive qualities

This boosts mood and life satisfaction.

What You'll Do

Reflect on three positive qualities about yourself right now.

Scientific Basis

A brief 3‑week self‑compassion psycho‑educational program increased positive affect by ~15% and life satisfaction by ~10%, improving mood through cultivating gentle self‑attitude.

Mantelou, A., & Karakasidou, E. (2017). The effectiveness of a brief self‑compassion intervention program on self‑compassion, positive and negative affect and life satisfaction. Psychology

The Science of Impact

Short self-compassion training can significantly enhance emotional well-being, evidenced by a 15% increase in positive affect.

Improving life satisfaction by 10% can lead to better overall mental health and resilience.

Cultivating self-kindness may reduce negative emotional states, contributing to a healthier mindset.

Pro Tips

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Engage in a 20-minute self-compassion meditation session daily.

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Practice writing a self-compassionate letter to yourself once a week.

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Reflect on three positive qualities about yourself each day.