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 negative thoughts

This practice can reduce depressive symptoms and enhance emotional resilience.

What You'll Do

Reframe a negative thought into a positive one for 2 minutes.

Scientific Basis

Habitual cognitive reappraisal is associated with a 20% decrease in depressive symptoms across cultures.

Haga, S. M., Kraft, P., & Corby, E. K. (2009). Emotion Regulation: Antecedents and Well-Being Outcomes of Cognitive Reappraisal and Expressive Suppression in Cross-Cultural Samples. Journal of Happiness Studies.

The Science of Impact

Cognitive reappraisal can significantly reduce depressive symptoms, promoting mental health.

Enhancing emotional resilience through reappraisal may lead to better academic performance among students.

Cultural adaptability of reappraisal strategies suggests broad applicability in mental health interventions.

Pro Tips

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Practice cognitive reappraisal by reframing negative thoughts daily.

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Engage in 10-minute reflective journaling sessions to enhance emotional awareness.

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Discuss your feelings with a friend or therapist at least once a week.