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.

VIT

Physical·2 min·+15 XP

Practice alternate nostril breathing

It helps recalibrate your autonomic nervous system for better mood balance.

What You'll Do

Try alternate nostril breathing for 2 minutes to balance your mood.

Scientific Basis

A single session of ANB in yoga-naïve individuals increased LF power significantly (sympathetic modulation) and LF/HF ratio indicating autonomic recalibration.

Subramanian, R. K., et al. (2016). Alternate nostril breathing at different rates....

The Science of Impact

Immediate mood stabilization can enhance daily functioning and mental health.

Improved autonomic balance may reduce stress-related health issues over time.

Accessible to beginners, promoting wider adoption of yoga for mental wellness.

Pro Tips

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Participate in a 30-minute ANB yoga session at least once a week.

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Incorporate breathing exercises for 10 minutes daily to enhance autonomic function.

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Practice mindfulness meditation for 15 minutes to complement yoga benefits.