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

Practice self-kindness mantra

This practice fosters self-compassion, which can improve mood and emotional resilience.

What You'll Do

Take 2 minutes to focus on your breath and silently repeat a phrase of kindness towards yourself, such as 'May I be happy, may I be healthy.'

Scientific Basis

12-week LKM program significantly reduced PTSD and depressive symptoms in veterans, improving mood by fostering inner compassion.

Kearney, D. J., et al. (2013). Loving-Kindness Meditation reduces PTSD and depressive symptoms. (as reported in MeditationWise).

The Science of Impact

LKM fosters self-compassion, leading to a 30% reduction in PTSD symptoms.

Improved mood and emotional regulation can enhance veterans' quality of life.

Reducing depressive symptoms by 25% can decrease healthcare costs associated with mental health treatment.

Pro Tips

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Engage in LKM for 20 minutes daily to cultivate compassion.

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Join a weekly meditation group to enhance social support and accountability.

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Practice LKM before sleep to improve sleep quality and emotional resilience.