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

Reframe a challenge

This practice enhances emotional regulation and promotes psychological flourishing.

What You'll Do

Take a moment to think about a recent challenge and write down one positive aspect of it.

Scientific Basis

Daily use of cognitive reappraisal correlates with a 52% increase in psychological flourishing.

Vally, Z., Ahmed, K. (2020). Emotion regulation strategies and psychological wellbeing.

The Science of Impact

Cognitive reappraisal is linked to a 52% increase in psychological flourishing, indicating its effectiveness in enhancing mental health.

Improving psychological flourishing can lead to better academic performance and social relationships among students.

Incorporating cognitive reappraisal strategies may reduce the risk of anxiety and depression in young adults.

Pro Tips

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Practice cognitive reappraisal techniques for at least 10 minutes daily.

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Reflect on challenging situations and reframe them positively each day.

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Engage in guided journaling sessions focusing on reappraisal strategies twice a week.