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

Reflect and reframe

This practice can enhance your emotional resilience and overall wellbeing.

What You'll Do

Take a moment to reflect on a recent challenge and write down one positive aspect of it.

Scientific Basis

Practicing positive reframing daily can increase general wellbeing by 9% and reduce emotional reactivity by 15%.

Ranney, R. M., Bruehlman-Senecal, E., & Ayduk, O. (2017). Comparing the Effects of Three Online Cognitive Reappraisal Trainings on Well-Being. Journal of Happiness Studies.

The Science of Impact

Positive reframing can significantly lower stress levels, improving overall emotional wellness.

Enhancing wellbeing by 9% can lead to better productivity and life satisfaction.

Reducing emotional reactivity by 15% can improve interpersonal relationships and mental health.

Pro Tips

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Practice positive reframing techniques for at least 10 minutes daily.

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Engage in real-life stress situations to apply these techniques effectively.

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Reflect on daily challenges and consciously reframe them positively.