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

Practice self-hug now

This enhances emotional soothing and boosts positive feelings.

What You'll Do

Give yourself a gentle self-hug for 2 minutes while reflecting on something you appreciate about yourself.

Scientific Basis

A 20‑minute guided self‑compassion break including self-hug increases positive affect by ~18% and reduces stress by ~20%, enhancing emotional well-being through embodied care.

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

Incorporating self-compassion practices can lead to an 18% improvement in mood, enhancing overall emotional health.

Reducing stress by 20% can significantly lower the risk of stress-related health issues, improving quality of life.

Engaging in brief self-compassion exercises can be a cost-effective mental health strategy for students.

Pro Tips

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Practice a 20-minute self-compassion break daily, focusing on supportive touch.

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Incorporate guided meditations that emphasize self-kindness at least three times a week.

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Reflect on positive experiences for 5 minutes after each self-compassion session.