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

Capture your mood

This practice enhances emotional self-awareness by linking feelings to visual memories.

What You'll Do

Take a photo of your mood today and write a sentence about how it made you feel.

Scientific Basis

Daily photo-based mood logging for 4 weeks improved emotional self-awareness by 16%, using visual memory to increase emotional recall.

Nave, C., Romão, T., & Correia, N. (2018). Self-Tracking Emotional States through Social Media Mobile Photography. https://doi.org/10.14236/EWIC/HCI2018.146

The Science of Impact

Improved emotional self-awareness can lead to better mental health outcomes, reducing anxiety and depression symptoms.

Enhanced ability to label emotions may improve interpersonal relationships and communication skills.

Visual mood tracking can serve as a therapeutic tool, promoting mindfulness and emotional regulation.

Pro Tips

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Log your mood daily using photos for at least 4 weeks.

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Spend 5 minutes each evening reflecting on the emotions tied to your photos.

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Share your mood logs with a trusted friend or therapist for feedback.