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

Practice self-kindness

This practice can enhance emotional regulation and reduce stress.

What You'll Do

Take a moment to acknowledge your feelings and offer yourself kindness as you would to a friend.

Scientific Basis

Attending an 8-week teen mindful self-compassion program can reduce stress by 18% and increase resilience by 22%, promoting healthier emotional regulation.

Bluth, K., & Eisenlohr-Moul, T. A. (2017). Response to a mindful self-compassion intervention in teens. Journal of Adolescence. https://doi.org/10.1016/j.adolescence.2017.04.001

The Science of Impact

Reducing stress in adolescents can lead to improved academic performance and social interactions.

Increased resilience helps teens cope with challenges, potentially lowering the risk of mental health issues.

Mindful self-compassion practices can foster gratitude, enhancing overall life satisfaction.

Pro Tips

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Engage in mindful self-compassion exercises for at least 20 minutes weekly.

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Practice gratitude journaling three times a week to enhance emotional wellbeing.

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Attend a structured mindful self-compassion program for 8 weeks to experience significant benefits.