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

Express your preference

Clear expression reduces conflict and stress.

What You'll Do

Take a moment to clearly express your preference in a conversation today.

Scientific Basis

Learning to assertively express preferences reduces interpersonal conflict incidents by ~30%, improving mood via fewer social stressors.

Verywell Mind article (Barwick, 2005). Reduce Stress With Increased Assertiveness.

The Science of Impact

Reducing conflicts by 30% can significantly lower stress, enhancing daily wellbeing.

Improved mood from fewer social stressors can lead to better mental health outcomes.

Enhancing assertiveness skills can foster healthier relationships and social interactions.

Pro Tips

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Practice assertive communication techniques for at least 10 minutes daily.

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Engage in role-playing scenarios with a friend once a week to build confidence.

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Reflect on daily interactions to identify opportunities for assertiveness.