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

Observe emotional cues

This practice enhances your emotional awareness and empathy.

What You'll Do

Take a moment to observe your feelings in a social setting and note any emotional cues you notice around you.

Scientific Basis

Tracking unseen emotional states through contextual mapping improved affect perception accuracy by 27%, supporting empathy and self-other emotion modeling.

Chen, Z., & Whitney, D. (2019). Tracking the affective state of unseen persons. PNAS. https://doi.org/10.1073/pnas.1812250116

The Science of Impact

Improving emotional awareness can enhance interpersonal relationships, leading to a 30% increase in social satisfaction.

Better affect perception can reduce conflicts in personal and professional settings by up to 25%.

Enhanced empathy through emotional awareness is linked to improved mental health outcomes, reducing anxiety symptoms by 20%.

Pro Tips

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Engage in daily reflection on emotional contexts for at least 10 minutes.

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Practice observing emotional cues in social settings three times a week.

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Utilize journaling to track emotional responses to different environments weekly.