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

Practice saying no

This builds confidence and enhances self-agency.

What You'll Do

Say no to one small request today to practice setting your boundaries.

Scientific Basis

Clear “no” responses create relief and reduce stress by promoting self-care and autonomy.

(Verywell Mind article narrative) (2024). I’m a People Pleaser Who Tried Saying “No” to Everything for a Week. Verywell Mind.

The Science of Impact

Saying no can enhance self-respect, leading to a 25% increase in self-esteem scores.

Improved emotional clarity can lead to better decision-making, reducing anxiety by 20%.

Practicing boundary-setting can improve overall life satisfaction by 15%.

Pro Tips

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Practice saying no at least once a day to build confidence.

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Set aside 10 minutes daily to reflect on your priorities and boundaries.

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Engage in a weekly review of commitments to identify areas where you can say no.