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 elevate your mood and improve emotional balance.

What You'll Do

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

Scientific Basis

Reappraisal training improves positive emotion experience by 0.6 SD compared to control, helping build emotional balance.

James, C. (2022). Cognitive reappraisal vs. acceptance: A comparison of emotion regulation strategies to reduce anxiety.

The Science of Impact

Reappraisal training can lead to a measurable improvement in emotional wellbeing, particularly for individuals with low anxiety.

Improving positive emotions can enhance overall life satisfaction and mental health.

This method provides a practical tool for individuals seeking to manage their emotions without clinical intervention.

Pro Tips

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Engage in reappraisal training exercises for 20 minutes twice a month.

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Practice identifying and reframing negative thoughts daily.

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Participate in group sessions focused on emotional reappraisal techniques.