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

Reflect on interactions

This practice enhances empathy and strengthens social connections.

What You'll Do

Take two minutes to reflect on a recent interaction with someone, considering their feelings and perspective.

Scientific Basis

Reflective practice training in nursing increased empathy abilities (e.g., “thinking in others’ shoes”) with P-values between .025 and .035, lifting mood through compassionate insight.

Yang, Q., & Zou, W. (2025). The impact of reflective practice on the development of nursing undergraduate students. BMC Nursing.

The Science of Impact

Enhancing empathy in nursing can lead to improved patient care and satisfaction.

Increased empathy is associated with better emotional wellbeing among healthcare providers.

Reflective practice fosters stronger social bonds within healthcare teams, improving collaboration.

Pro Tips

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Engage in reflective practice sessions for at least 30 minutes weekly.

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Participate in peer discussions to share insights and experiences bi-weekly.

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Keep a reflective journal to document experiences and feelings after patient interactions.