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

Name your emotions aloud

Verbalizing emotions can lower tension and distress by about 20%.

What You'll Do

Take a moment to say out loud, 'I feel frustrated' when you notice tension rising in a conversation.

Scientific Basis

Verbalizing one’s emotion to another person (e.g. “I feel frustrated”) during conflict lowers tension and self-reported distress by ~20%, improving interpersonal mood.

Social emotion expression regulation literature

The Science of Impact

Verbalizing emotions can lead to a measurable 20% decrease in distress, improving conflict resolution.

Enhanced emotional clarity can foster better relationships and communication skills.

Reducing interpersonal tension may contribute to overall mental wellbeing and lower anxiety levels.

Pro Tips

💡

Practice naming your emotions aloud during conflicts to reduce tension.

💡

Engage in 5-minute emotional check-ins with a partner or friend weekly.

💡

Use journaling to articulate feelings before discussing them with others.