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

Practice paraphrasing

It builds trust and enhances communication.

What You'll Do

Paraphrase what your friend just said to show you understand them.

Scientific Basis

Paraphrasing what someone says can improve listener trust ratings by 20%, uplifting mood through validated communication.

Weger, H., Jr., et al. (2014). Active listening in peer interviews: The influence of message paraphrasing on perceptions of listening skill. International Journal of Listening, 28(1), 13–31.

The Science of Impact

Enhances relational security, leading to stronger personal and professional relationships.

Improves overall mood and satisfaction in conversations, fostering a positive communication environment.

Can be a simple yet effective tool for conflict resolution and understanding.

Pro Tips

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Practice paraphrasing during conversations at least 3 times a week.

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Engage in 10-minute active listening exercises with a friend or colleague.

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Reflect on conversations by summarizing key points to reinforce understanding.