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

Reflect on good memories

This boosts gratitude and positive emotions.

What You'll Do

Journal three positive memories from today.

Scientific Basis

Regularly reflecting on three good personal memories nightly for one week increases gratitude and positive affect by ~12%, cultivating emotional well‑being via memory-based gratitude.

Hurley, D. B., & Kwon, P. (2011). Results of a study to increase savoring the moment: Differential impact on positive and negative outcomes. Journal of Happiness Studies.

The Science of Impact

Reflective memory journaling can enhance daily mood stability, leading to improved emotional well-being.

A 12% increase in positive affect can contribute to better interpersonal relationships and overall life satisfaction.

Reducing depressive symptoms through simple journaling practices may decrease healthcare costs associated with mental health treatment.

Pro Tips

💡

Journal three positive experiences each night for one week.

💡

Spend at least 10 minutes reflecting on each memory to deepen the experience.

💡

Incorporate this practice into your bedtime routine for consistency.