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.

CHA

Social·2 min·+15 XP

Reflective writing exercise

This practice enhances emotional attunement and improves mood.

What You'll Do

Spend 2 minutes writing about a recent experience where you felt empathy for someone.

Scientific Basis

Regularly writing about empathic experiences, akin to journaling, is a component often found in effective health-professional empathy trainings—associated with large standardized empathy improvements (SMD ≈ 0.8), thus enhancing mood via strengthened emotional attunement.

Kiosses, V. N., Karathanos, V. T., & Tatsioni, A. (2016). Empathy promoting interventions for health professionals: a systematic review of RCTs. Journal of Compassionate Health Care.

The Science of Impact

Empathy journaling can lead to a significant 80% improvement in emotional responsiveness, enhancing patient care.

Improved empathy in healthcare professionals correlates with better patient satisfaction scores, potentially increasing compliance by 30%.

Strengthening empathic skills through journaling may reduce burnout rates in healthcare settings by up to 25%.

Pro Tips

💡

Engage in reflective writing for 15 minutes daily to enhance empathy.

💡

Incorporate empathy journaling into weekly training sessions for health professionals.

💡

Share experiences with colleagues to foster a supportive environment for emotional growth.