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

Identify emotional triggers

This practice enhances emotional awareness, which can reduce depression.

What You'll Do

Spend 2 minutes writing down one emotional trigger you experienced today and how it made you feel.

Scientific Basis

Recognizing emotional triggers in social contexts can reduce depression by 24% over nine months by improving affective adaptation.

Goldman, C. M., Chuning, A. E., Lane, R. D., Smith, R., & Weihs, K. L. (2024). Emotional awareness amplifies affective sensitivity to social support for women with breast cancer. Journal of Health Psychology. https://doi.org/10.1177/13591053241291018

The Science of Impact

Improving emotional awareness can lead to a significant reduction in depressive symptoms, enhancing overall mental health.

Increased sensitivity to social support can improve coping mechanisms, leading to better quality of life for cancer survivors.

Understanding emotional triggers can empower individuals to manage their mental health proactively.

Pro Tips

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Engage in weekly journaling to identify emotional triggers and patterns.

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Participate in monthly support groups to enhance emotional awareness and social connections.

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Practice mindfulness meditation for 10 minutes daily to improve emotional regulation.