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·5 min·+25 XP

Reframe negative thoughts

Reappraisal can reduce anxiety and improve performance.

What You'll Do

Take 5 minutes to reframe a negative thought about public speaking into a positive one by focusing on what you can learn from the experience.

Scientific Basis

Reappraisal reduces anxiety-related physiological responses more effectively than suppression by 12%.

Hofmann, S. G., et al. (2009). Emotion regulation strategies in social anxiety: Reappraisal versus suppression.

The Science of Impact

Reappraisal is an accessible technique that can be used in real-time to manage anxiety symptoms.

Using reappraisal can lead to improved performance in high-stress situations like public speaking.

Implementing reappraisal strategies may enhance overall mental wellbeing and reduce anxiety-related disorders.

Pro Tips

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Practice reappraisal techniques for 10 minutes before a stressful event.

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Engage in daily mindfulness exercises to enhance emotional regulation skills.

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Reflect on past public speaking experiences and reframe negative thoughts into positive ones.