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.

INT

Mental·2 min·+15 XP

Visualize positive outcomes

This practice can enhance resilience and reduce psychological distress.

What You'll Do

Spend 2 minutes visualizing a positive outcome for a current challenge.

Scientific Basis

Practicing hope-focused thinking during crises can reduce psychological distress by up to 21%, thereby stabilizing mood and enhancing coping through positive goal motivation.

Yıldırım, M., & Arslan, G. (2020). Exploring the associations between resilience, dispositional hope, preventive behaviours, subjective well-being, and psychological health among adults during early stage of COVID-19. Current Psychology. https://doi.org/10.1007/S12144-020-01177-2

The Science of Impact

Enhancing hope can lead to a 21% decrease in psychological distress, improving mental health outcomes.

Higher levels of hope are linked to increased resilience, which can stabilize mood during crises.

Promoting hope can lead to better coping strategies and overall well-being.

Pro Tips

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Engage in hope-focused journaling for 15 minutes daily.

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Set achievable goals each week to foster a sense of purpose.

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Practice positive visualization techniques for 10 minutes each day.