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·5 min·+25 XP

Recall personal success

This boosts self-esteem and positive mood.

What You'll Do

Spend 5 minutes recalling a personal success using vivid imagery.

Scientific Basis

Recalling a past success with detailed imagery for ~5 min increases self-esteem ratings by ~10% and positive mood scores by ~15%, promoting confidence through memory.

Rusting, C. L., & DeHart, T. (2000). Retrieving positive memories as a mood regulation strategy. Journal of Personality and Social Psychology.

The Science of Impact

Enhancing self-esteem through memory recall can lead to improved mental health outcomes.

A 15% increase in positive mood can contribute to better social interactions and overall life satisfaction.

Improving emotional resilience through memory techniques may reduce the risk of anxiety and depression.

Pro Tips

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Spend 5 minutes each day recalling a personal success using detailed imagery.

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Practice this technique at least 3 times a week for optimal benefits.

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Incorporate this memory recall into your morning routine to start your day positively.