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

Reflect on achievements

This practice can enhance self-compassion and reduce self-criticism, improving your mood.

What You'll Do

Take 5 minutes to reflect on three personal achievements or strengths, acknowledging your efforts and progress.

Scientific Basis

Experiencing a single-session virtual reality self-compassion scenario reduces self-criticism and boosts self-compassion immediately (~medium effect), promoting mood relief via immersive self-kindness.

Hidding, M., et al. (2024). A single‑session VR intervention addressing self‑criticism and enhancing self‑compassion.

The Science of Impact

Immediate reduction in self-criticism can enhance mental wellbeing and reduce anxiety levels.

Increased self-compassion is linked to improved emotional resilience and overall life satisfaction.

Structured self-kindness practices can be integrated into therapeutic settings to promote better mental health outcomes.

Pro Tips

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Engage in a 20-minute virtual reality self-compassion session once a week.

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Practice guided self-compassion exercises for 10 minutes daily.

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Reflect on personal achievements and strengths for 5 minutes each day.