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

Practice self-compassion meditation

It helps reduce negative rumination and improves mood.

What You'll Do

Engage in a 5-minute mindfulness meditation focusing on self-compassion each morning.

Scientific Basis

A single 20‑minute self‑compassion audio exercise reduces negative rumination by ~25% immediately and improves mood, cultivating calm via mental clarity.

Smeets, E., Neff, K. D., Alberts, H., & Peters, M. (2014). Meeting suffering with kindness: Effects of a brief self‑compassion intervention for female college students. Journal of Clinical Psychology

The Science of Impact

Short self-kindness practices can effectively interrupt unhelpful thought cycles, improving mental health.

Reducing negative rumination can lead to better emotional regulation and overall wellbeing.

Practicing self-compassion may enhance resilience against stress and anxiety.

Pro Tips

💡

Listen to a 20-minute self-compassion audio exercise daily.

💡

Practice self-kindness by writing down three positive affirmations about yourself each week.

💡

Engage in a 5-minute mindfulness meditation focusing on self-compassion each morning.