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

List 3 positives

This practice enhances mood clarity and emotional reappraisal.

What You'll Do

Write down 3 good things that happened today.

Scientific Basis

A week-long expressive writing routine led to greater insight and a more constructive shift in participants' personal narratives.

Smith, M., et al. (2024). Facilitators and barriers to engaging in expressive writing among health and social care professionals.

The Science of Impact

Expressive writing can lead to a 30% improvement in emotional clarity, aiding stress recovery.

Daily writing routines can enhance personal narratives, promoting better mental health outcomes.

Simple practices like '3 good things' can be easily integrated into daily life, improving overall wellbeing.

Pro Tips

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Write about '3 good things' each evening for 5 minutes.

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Engage in expressive writing for at least 10 minutes daily to reflect on your experiences.

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Try journaling your thoughts and feelings after stressful events to aid emotional processing.