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

Practice loving-kindness

This practice can enhance positive emotions and improve your emotional well-being.

What You'll Do

Take a moment to silently wish happiness and health to yourself and three others.

Scientific Basis

A 6-week LKM intervention increased vagal tone (RSA) by ~15% and positive emotions by ~20%, supporting physiological and emotional well-being.

Kok, B. E., Coffey, K. A., Cohn, M. A., Catalino, L. I., Vacharkulksemsuk, T., Algoe, S. B., … & Fredrickson, B. L. (2013). How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychological Science

The Science of Impact

Enhancing positive emotions by 20% can lead to improved mental health outcomes.

Increased vagal tone (15%) is associated with better stress regulation and cardiovascular health.

LKM fosters social connections, which are crucial for emotional support and resilience.

Pro Tips

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Practice loving-kindness meditation for 20 minutes daily to boost positive emotions.

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Engage in group meditation sessions once a week to enhance social connections.

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Incorporate gratitude journaling into your routine to complement LKM practices.