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

Label your thoughts

This practice enhances cognitive distance, reducing anxiety.

What You'll Do

Take a moment to label your thoughts as they arise, simply saying to yourself, 'I am having the thought that...' for 2 minutes.

Scientific Basis

Practicing thought-labeling (“just noticing”) repeatedly over 4 weeks reduced self-reported anxiety by ~35%, improving mood through increased cognitive distance.

Stockton, D., et al. (2021). A feasibility and pilot randomised dismantling trial of ACT components: defusion, acceptance, contact.

The Science of Impact

A 35% reduction in anxiety can significantly improve daily functioning and quality of life.

Lower anxiety levels are associated with better mental health outcomes and reduced healthcare costs.

Implementing defusion techniques can enhance emotional resilience and coping strategies.

Pro Tips

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Practice thought-labeling for 10 minutes daily to enhance cognitive distance.

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Engage in mindfulness exercises twice a week to complement thought-labeling.

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Reflect on your thoughts and feelings weekly to track progress and adjust techniques.