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

Identify your emotions

This practice enhances emotional awareness, which is crucial for improving mood and self-esteem.

What You'll Do

Take 2 minutes to identify and write down three emotions you are feeling right now.

Scientific Basis

NVC training in prison reduced hostility and mood disturbances while increasing self-esteem post-training, improving mood by fostering internal emotional regulation.

Suarez, A. (2014). Nonviolent Communication and Mindfulness Training in Prison. SAGE Open.

The Science of Impact

Reducing hostility in prison settings can lead to safer environments and lower rates of violence.

Improved self-esteem among inmates is associated with lower recidivism rates, enhancing community safety.

Fostering emotional regulation can improve overall mental health outcomes for incarcerated individuals.

Pro Tips

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Participate in NVC workshops for at least 8 hours over 4 weeks.

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Practice mindfulness meditation for 10 minutes daily to enhance emotional regulation.

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Engage in group discussions to foster communication skills weekly.