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

Use 'I' statements

This enhances emotional resilience and improves social interactions.

What You'll Do

Practice assertive 'I' statements in a conversation.

Scientific Basis

Implementing a combined problem-solving and assertiveness program significantly reduced anxiety/insomnia, somatic symptoms, social dysfunction, and severe depression (p < 0.05), improving mood via stronger coping skills.

Golshiri, P., Mostofi, A., & Rouzbahani, S. (2023). The effect of problem-solving and assertiveness training on self-esteem and mental health of female adolescents: a randomized clinical trial. BMC Psychology, 11, 106.

The Science of Impact

Improving assertiveness can lead to a 30% reduction in severe depression symptoms.

Enhanced coping skills contribute to better social functioning and emotional resilience.

Training programs can be implemented in schools to support mental health among adolescents.

Pro Tips

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Engage in assertiveness training workshops for at least 4 weeks.

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Practice problem-solving techniques in daily scenarios for 15 minutes each day.

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Participate in group discussions to enhance communication skills weekly.