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 and breathe

This practice enhances emotional awareness and regulation.

What You'll Do

Take a moment to identify and name your current emotion, then breathe deeply for a minute.

Scientific Basis

Emotional identification exercises linked to mindfulness can reduce trait neuroticism by 15%, aiding mood stability.

Ninivaggi, F. J. (2020). Emotional Intelligence and Mindfulness. In Emotional Intelligence: A Clinical and Conceptual Guide (pp. 25–45). https://doi.org/10.1016/B978-0-12-816484-6.00003-8

The Science of Impact

Reducing neuroticism can lead to a 20% increase in overall life satisfaction.

Improved emotional regulation can decrease anxiety symptoms by up to 30%.

Enhanced mood stability contributes to better interpersonal relationships and social functioning.

Pro Tips

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Practice emotional identification exercises for 10 minutes daily.

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Engage in mindfulness meditation sessions for at least 15 minutes, three times a week.

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Keep a daily journal to track emotional triggers and responses.