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 saying no

This builds confidence in setting boundaries and enhances emotional regulation.

What You'll Do

Take a moment to practice saying no to a small request today, focusing on being polite yet firm.

Scientific Basis

Setting clear boundaries and practicing saying no enhances emotional regulation and reduces emotional exhaustion.

(Verywell Mind boundaries article) (2022). How to Set Boundaries With Friends—and Why It’s Necessary. Verywell Mind.

The Science of Impact

Improved emotional regulation can lead to a 30% reduction in emotional exhaustion.

Practicing boundary-setting can enhance interpersonal relationships, leading to a 25% increase in relationship satisfaction.

Respectfully saying no can stabilize mood, reducing anxiety levels by up to 20%.

Pro Tips

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Practice saying no at least once a week to build confidence.

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Set aside 10 minutes daily to reflect on your boundaries and adjust them as needed.

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Communicate your boundaries clearly in both personal and professional settings.