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

Reflect on emotions

This practice enhances emotional awareness, which can reduce depression.

What You'll Do

Spend 2 minutes writing about a recent emotional experience and how it affected your social connections.

Scientific Basis

Women with higher emotional awareness showed a 24% greater reduction in depression across 9 months, attributed to better mapping of emotional-social support links.

Goldman, C. M., Chuning, A. E., et al. (2024). Emotional awareness amplifies affective sensitivity to social support. Journal of Health Psychology. https://doi.org/10.1177/13591053241291018

The Science of Impact

Improving emotional awareness can lead to significant mental health benefits, reducing depression symptoms by 24%.

Enhanced emotional awareness may improve social support networks, contributing to better overall health outcomes.

Understanding emotional-social support interactions can empower women with breast cancer to manage their mental health more effectively.

Pro Tips

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Engage in weekly journaling to enhance emotional awareness and reflection.

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Participate in monthly support groups to strengthen social connections and emotional mapping.

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