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 resonance breathing

This technique can enhance mood by improving brain-heart synchrony.

What You'll Do

Take 2 minutes to practice resonance-frequency breathing by inhaling for 5 seconds, holding for 5 seconds, and exhaling for 5 seconds.

Scientific Basis

Five weeks of daily resonance-frequency breathing biofeedback training decreased self-reported depression scores by ~30% and increased amygdala–MPFC connectivity, supporting mood via enhanced emotion regulation.

Nashiro, K., et al. (2023). Increasing coordination and responsivity of emotion-related brain regions with a heart rate variability biofeedback randomized trial. Cognition, Affect, & Behavior Neuroscience.

The Science of Impact

A 30% reduction in depression symptoms can significantly enhance quality of life.

Improved emotion regulation may lead to better interpersonal relationships and social functioning.

Enhanced brain-heart synchrony could contribute to long-term mental health resilience.

Pro Tips

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Practice resonance-frequency breathing for 20 minutes daily.

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Engage in mindfulness meditation sessions at least 3 times a week.

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Incorporate regular physical activity, aiming for at least 150 minutes per week.