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·5 min·+25 XP

Reflect on growth experiences

This boosts self-efficacy and reinforces a growth mindset.

What You'll Do

Take 5 minutes to write down three personal growth experiences and how they made you feel more capable.

Scientific Basis

A brief online growth-mindset intervention increased self-efficacy by 13% and reduced helpless coping strategies by 16%, boosting mood via increased agency.

Schleider, J. L., et al. (2015). The implications of growth mindset for depression and well‑being in adolescents. Journal of Behavioral Therapy and Experimental Psychiatry.

The Science of Impact

Strengthening coping skills can reduce vulnerability to low mood, impacting overall mental health positively.

Improved self-efficacy is linked to better academic performance and resilience in adolescents.

Reducing helpless coping strategies can lead to lower rates of anxiety and depression in youth.

Pro Tips

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Engage in a 20-minute online growth mindset training session weekly.

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Practice daily affirmations to reinforce a growth mindset for at least 5 minutes.

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Reflect on personal growth experiences once a week to enhance self-efficacy.