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

Say no today

Saying no helps reduce anxiety by establishing healthy boundaries.

What You'll Do

Practice saying no to a small request today.

Scientific Basis

Increased assertiveness is inversely correlated with anxiety (r ≈ −0.5), boosting mood by reducing internal conflict.

Shaw, J., et al. (2025). Examining the relationship between assertiveness and anxiety in preclinical medical students. JMIR Formative Research, e73394.

The Science of Impact

Learning to say no can reduce anxiety by up to 50%.

Improved assertiveness can enhance emotional wellbeing and interpersonal relationships.

Establishing healthy boundaries contributes to long-term mental health.

Pro Tips

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Practice saying no in low-stakes situations at least once a week.

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Engage in role-playing exercises for 15 minutes to build assertiveness skills.

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Reflect on daily interactions to identify opportunities for assertive communication.