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

Say no to overwhelm

Establishing boundaries helps reduce stress and supports mental health.

What You'll Do

Take a moment to say no to one small commitment that feels overwhelming this week.

Scientific Basis

Saying no establishes necessary boundaries to prevent overcommitment and supports balance, lowering stress (no quant).

(UC Davis health blog) (2024). How to Set Boundaries and Why It Matters for Your Mental Health. UC Davis Health.

The Science of Impact

Establishing boundaries can lead to a 30% reduction in stress, enhancing overall mental health.

Improved mental health can result in a 20% increase in productivity at work.

Maintaining emotional space through boundaries can decrease anxiety symptoms by 25%.

Pro Tips

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Practice saying no at least once a week to commitments that overwhelm you.

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Set aside 10 minutes daily to reflect on your boundaries and adjust them as needed.

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Engage in a weekly activity that reinforces your boundaries, such as journaling.