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

Deep breathe now

Deep breathing can lower arousal and improve mood by enhancing heart rate variability.

What You'll Do

Practice deep breathing for 2 minutes to calm your mind and body.

Scientific Basis

Respiratory rate slowed by ~20% following HRVB training (5 sessions), reducing sympathetic arousal and improving calm mood states.

Ribeiro, T. C., et al. (2023). Assessing effectiveness of ... among frontline HCWs. Frontiers in Physiology.

The Science of Impact

A 20% reduction in respiratory rate can lead to lower stress levels and improved emotional wellbeing.

Improved heart rate variability is associated with better cardiovascular health and resilience to stress.

Biofeedback training can be a cost-effective intervention for managing anxiety and stress-related disorders.

Pro Tips

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Engage in 5 weekly heart rate variability biofeedback sessions for optimal results.

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Practice deep breathing exercises for 10 minutes daily to enhance respiratory function.

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Monitor your mood and stress levels before and after sessions to track improvements.