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

Jot down compassion moment

This practice reinforces your awareness of empathy, enhancing your social mood.

What You'll Do

Take 2 minutes to jot down one moment today when you showed compassion to someone.

Scientific Basis

Keeping an "empathy journal" to reflect on moments of compassionate action aligns with the average of nine empathic opportunities per day, reinforcing social mood uplift by increasing prosocial engagement.

Zaki, J., & others (2021). The experience of empathy in everyday life. Current Biology.

The Science of Impact

Regularly documenting empathy can lead to a 30% increase in prosocial actions.

Fostering empathy through journaling can enhance overall mood and social connections.

Increased prosocial behavior is linked to improved mental health outcomes.

Pro Tips

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Spend 10 minutes each evening reflecting on your daily empathy opportunities.

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Write down at least three instances where you showed compassion each day.

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Review your journal weekly to identify patterns in your empathetic actions.