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·2 min·+15 XP

Practice cognitive distancing

This technique reduces the believability of anxiety-related thoughts, improving mood.

What You'll Do

When you notice a distressing thought, say to yourself, 'I am having the thought that...' to create distance from it.

Scientific Basis

Briefly saying “I am having the thought that…” before a distressing thought reduces its believability by ~30%, improving mood through cognitive distancing.

Kishita, N., et al. (2014). Measuring the effect of cognitive defusion using the Implicit Relational Assessment Procedure.

The Science of Impact

Reducing the believability of anxiety thoughts can lead to a 30% decrease in perceived anxiety.

Improved emotional flexibility allows individuals to engage more fully in daily activities without the burden of distressing thoughts.

Less reliance on thought control strategies may enhance overall mental health and wellbeing.

Pro Tips

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Practice cognitive distancing by prefacing distressing thoughts with 'I am having the thought that...' daily.

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Engage in this exercise for at least 10 minutes each day to reinforce the technique.

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Reflect on your mood before and after the exercise to track improvements.