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.

INT

Mental·2 min·+15 XP

Practice self-compassion

This helps reduce anxiety and enhances emotional resilience.

What You'll Do

Take a minute to practice self-compassion by acknowledging a recent challenge and speaking kindly to yourself about it.

Scientific Basis

ACT enhanced resilience and reduced COVID-related anxiety in healthcare workers, leading to improved mood stability and emotional stamina.

Ravanbakhsh, L. et al. (2023). Effects of the Acceptance and Commitment Therapy on Resiliency, Self-Compassion, and Corona Disease Anxiety on Medical Staff Involved in COVID-19 Pandemic.

The Science of Impact

Improving resilience can lead to better mental health outcomes for healthcare workers, reducing burnout rates.

Enhanced emotional stamina may improve patient care quality, as less stressed staff can provide better support.

Long-term benefits of ACT can lead to decreased healthcare costs associated with mental health issues.

Pro Tips

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Engage in ACT sessions for 30 minutes twice a week to enhance resilience.

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Practice mindfulness exercises daily for at least 10 minutes to reduce anxiety.

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Participate in peer support groups weekly to foster community and emotional support.