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 using AI tool

This enhances emotional clarity and self-reflection.

What You'll Do

Spend 2 minutes reflecting on your emotions using an AI feedback tool to gain insights.

Scientific Basis

Using smart journaling with AI-driven feedback improves emotional clarity by 19%, enhancing self-reflection and emotional regulation.

Lee, C., & Thamrun, J. (2025). An Intuitive AI-Driven System to Empower Emotional Well-Being through Smart Journaling and Personalized Action Plans. Computer Science and Information Technology Journal. https://doi.org/10.5121/csit.2024.150114

The Science of Impact

Improved emotional clarity can lead to better mental health outcomes, reducing anxiety by up to 30%.

Enhanced self-reflection may improve decision-making skills, impacting personal and professional life positively.

AI feedback in journaling can foster emotional resilience, aiding individuals in coping with stress more effectively.

Pro Tips

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Engage in AI-guided journaling for at least 15 minutes daily.

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Reflect on your emotions using AI feedback tools at least 3 times a week.

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Set specific emotional goals to track progress through journaling.