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 negative thoughts

Reappraisal can enhance positive emotions and reduce negative feelings.

What You'll Do

Take a moment to identify a negative thought and reframe it into a positive perspective.

Scientific Basis

High reappraisal users show a 35% increase in positive affect and 20% decrease in negative affect compared to suppression users.

Vally, Z., & Ahmed, K. (2020). Emotion regulation strategies and psychological wellbeing: Examining cognitive reappraisal and expressive suppression in an Emirati college sample. Neurology Psychiatry and Brain Research.

The Science of Impact

Reappraisal can significantly improve emotional profiles, leading to better mental health outcomes.

Enhanced positive affect can improve academic performance and social interactions.

Reducing negative affect may lower the risk of anxiety and depression among students.

Pro Tips

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Practice reappraisal techniques daily to enhance emotional responses.

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Engage in 10-minute reflection sessions to reframe negative thoughts.

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Discuss emotional experiences with peers to foster supportive environments.