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 emotional experience

Reappraisal enhances emotional flexibility and positivity.

What You'll Do

Take a moment to reframe a recent emotional experience by identifying a positive aspect of it.

Scientific Basis

Cognitive reappraisal enhances emotional arousal and positive valence (EEG-measured), supporting emotional engagement.

Kosonogov, V. V., Ntoumanis, I., Hajiyeva, G., & Jaaskelainen, I. (2023). Emotion regulation: a study of electroencephalographic correlates.

The Science of Impact

Cognitive reappraisal can enhance emotional flexibility, crucial for mental health.

Improved emotional regulation strategies may lead to a 30% increase in emotional engagement.

Utilizing reappraisal techniques can reduce anxiety symptoms in clinical populations.

Pro Tips

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Practice cognitive reappraisal techniques daily for 10 minutes.

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Engage in guided emotional reappraisal exercises at least 3 times a week.

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Reflect on emotional responses after watching a video or reading an article.