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

Use defusion phrases

This practice can lower your heart rate and calm your mood.

What You'll Do

When you feel anxious, say to yourself, 'that's just a thought' to help distance yourself from the worry.

Scientific Basis

Choosing a defusion phrase like “that’s just a thought” during worry episodes reduced physiological arousal (heart rate) by ~5 bpm, helping calm mood.

Anusuya, S. P., et al. (2025). Acceptance and Commitment Therapy and psychological outcomes in anxiety and stress: review.

The Science of Impact

Defusion practices can significantly lower physiological signs of anxiety, enhancing emotional regulation.

A decrease in heart rate by ~5 bpm can lead to improved overall mental health and reduced anxiety symptoms.

Implementing defusion techniques may contribute to better coping strategies in stressful situations.

Pro Tips

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Practice defusion phrases like 'that's just a thought' during moments of anxiety.

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Engage in 5-minute mindfulness exercises daily to reinforce defusion techniques.

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Monitor your heart rate before and after using defusion strategies to observe changes.