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 assertively

It helps reduce anxiety and strengthens self-protection.

What You'll Do

Practice saying no to a small request today.

Scientific Basis

Saying “no” assertively and respectfully can lower anxiety by about 30%, improving mood through strengthened self-protection.

Eslami, S., Ganji, F., & Abdelaziz, A. (2024). Efficiency of assertiveness training on the stress, anxiety, and depression levels of college students. Journal of Education and Health Promotion, Article 50.

The Science of Impact

Learning to say no assertively can protect mental health, reducing emotional strain by 30%.

Improved assertiveness can lead to a 52% reduction in stress levels among students.

Strengthening self-protection through assertiveness enhances overall mood and wellbeing.

Pro Tips

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

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Engage in 20-minute role-playing sessions with a friend to build confidence.

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Reflect on your feelings after assertive interactions to reinforce positive outcomes.