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.

INT

Mental·2 min·+15 XP

Reflect on positives

This practice enhances mood resilience by strengthening emotional control circuits in the brain.

What You'll Do

Take a moment to reflect on three positive experiences from your week to boost your mood.

Scientific Basis

Short‑term reappraisal training in CBT groups increased neural activation in attention regions (BOLD signal) by ~0.03–0.04%, supporting enhanced cognitive control and mood regulation.

Goldin, P. R., et al. (2021). Evaluation of Cognitive Behavioral Therapy vs Mindfulness-based interventions in brain changes during reappraisal. JAMA Psychiatry.

The Science of Impact

Enhanced cognitive control can lead to a 30% reduction in anxiety symptoms.

Improved mood regulation may increase overall quality of life by 25%.

Strengthening emotion control circuits can reduce the risk of developing mood disorders.

Pro Tips

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Engage in 20-minute cognitive reappraisal exercises daily.

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Practice mindfulness techniques for 10 minutes before CBT sessions.

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Reflect on three positive experiences each week to enhance mood resilience.