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·5 min·+25 XP

Do alternate nostril breathing

It enhances relaxation and improves mood before sleep.

What You'll Do

Practice alternate nostril breathing for 5 minutes before bed.

Scientific Basis

Practicing ANB for 5 min before sleep increases HF power and reduces LF/HF ratio, supporting better relaxation and positive mood before rest.

Chakraborty, H., et al. (2025). Exploring the Immediate Effects of Nadi Shuddhi Pranayama....

The Science of Impact

Improved HF power indicates enhanced parasympathetic activity, promoting relaxation.

Lower LF/HF ratio suggests better autonomic balance, which is crucial for sleep quality.

Regular practice can lead to sustained improvements in mood and overall wellbeing.

Pro Tips

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Practice ANB for 5 minutes each night before bed.

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Incorporate deep breathing techniques to enhance relaxation.

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Create a calming bedtime routine to maximize the benefits of ANB.