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

Observe thoughts non-judgmentally

This practice helps reduce anxiety by fostering psychological flexibility.

What You'll Do

Take a moment to observe your thoughts without judgment for 2 minutes.

Scientific Basis

Combining defusion with value‑oriented action (not replacing thought) for five sessions reduced anxiety symptoms by ~40% (SMD ~–0.80), enhancing mood by moving from fusion to function.

Lu, Y., et al. (2023). Web‑based ACT for caregivers: defusion and values-based action in anxiety reduction.

The Science of Impact

This approach offers a significant reduction in anxiety symptoms, enhancing overall mental health.

Improved psychological flexibility can lead to better coping strategies in daily life.

Fostering meaningful engagement in values can enhance quality of life for caregivers.

Pro Tips

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Engage in defusion exercises for 20 minutes, focusing on observing thoughts without judgment.

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Identify and act on personal values at least once a week to reinforce commitment.

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Practice mindfulness techniques daily to complement defusion strategies.