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

Write self-compassion letter

This practice can increase calmness and reduce sadness after adversity.

What You'll Do

Write a brief self-compassion letter to yourself about a recent setback.

Scientific Basis

Writing self-compassion letters after setbacks can increase calmness by 15% and reduce sadness by 20%, supporting emotional wellbeing during adversity.

Kreemers, L. M., et al. (2020). Testing a Self-Compassion Intervention Among Job Seekers. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2020.01371

The Science of Impact

Enhancing self-compassion can lead to a 20% reduction in sadness, improving overall emotional wellbeing.

Increased calmness by 15% can help individuals cope better with job-related failures and setbacks.

Improving emotional recovery can lead to better mental health outcomes and resilience in the face of adversity.

Pro Tips

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Write a self-compassion letter for 15 minutes after experiencing a setback.

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Practice self-compassion exercises weekly to maintain emotional wellbeing.

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Reflect on positive experiences and achievements regularly to boost self-criticism resilience.