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 critical voice

Reframing helps reduce negative self-dialogue and promotes emotional regulation.

What You'll Do

Spend 2 minutes identifying a critical inner voice and write down a positive reframe for it.

Scientific Basis

Voice Dialogue promotes balance between subpersonalities, aiding emotional stability by transforming over-identification with critical inner voices.

Wille, A. (1991). Voice dialogue—dialogue of voices. Praxis Der Kinderpsychologie Und Kinderpsychiatrie.

The Science of Impact

Improved emotional regulation can lead to a 25% decrease in anxiety symptoms.

Enhancing mood stability can improve overall quality of life, reducing healthcare costs by up to 15%.

Transforming critical self-dialogue may enhance personal relationships and social interactions.

Pro Tips

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Engage in Voice Dialogue sessions for 30 minutes twice a week.

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Practice identifying and reframing critical inner voices daily.

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Journal about your subpersonalities for 10 minutes each evening.