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

Say no confidently

Building boundaries boosts self-esteem.

What You'll Do

Practice saying no to a small request today.

Scientific Basis

Combining assertiveness with problem-solving skills increased self-esteem by ~18.7%, boosting mood via stronger personal boundaries.

[Authors]. (2023). The effect of problem-solving and assertiveness training on self-esteem and mental health in high school female students. BMC Psychology.

The Science of Impact

Improving self-esteem by 18.7% can enhance overall mental health and resilience.

Stronger personal boundaries contribute to better social interactions and relationships.

Skills to assertively say no can lead to reduced anxiety and improved emotional wellbeing.

Pro Tips

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Attend a 90-minute assertiveness training session once a week for six weeks.

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Practice saying no in low-stakes situations at least twice a week.

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Engage in problem-solving exercises for 20 minutes daily to enhance skills.