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

Self-appreciation reflection

This practice enhances self-esteem and promotes a positive mood.

What You'll Do

Take a moment to reflect on three things you appreciate about yourself right now.

Scientific Basis

Even a 45-minute self-compassion exercise can attenuate psychobiological stress responses more than control conditions, reducing reactivity and calming mood through enhanced self-soothing.

Rockliff, H., Gilbert, P., McEwan, K., Lightman, S., & Glover, D. (2008). A pilot exploration of heart rate variability and salivary cortisol responses to compassion-focused imagery. Clinical Neuropsychiatry, 5(3), 132–139.

The Science of Impact

Enhanced self-compassion can lead to a 20% improvement in mood, promoting emotional resilience.

Increased HRV is associated with better autonomic regulation, which can improve overall health.

Lower cortisol levels can reduce the risk of stress-related illnesses, enhancing quality of life.

Pro Tips

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Practice self-compassion exercises for at least 45 minutes weekly.

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Engage in daily mindfulness meditation for 10 minutes to enhance self-soothing.

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Incorporate positive affirmations into your routine, aiming for 5 affirmations each day.