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·1 min·+15 XP

Box breathe now

It enhances HRV and mood.

What You'll Do

Practice box breathing for 60 seconds.

Scientific Basis

Practicing box breathing daily for one month improved sleep onset latency and increased HRV markers (RMSSD and SDNN) by ~0.5 SD, enhancing mood via better rest and autonomic balance.

Shao, R., Man, & Lee (2024). The Effect of Slow‑Paced Breathing on Cardiovascular and Emotion Functions…

The Science of Impact

Improved HRV is associated with better cardiovascular health and lower stress levels.

Enhanced mood from better sleep can lead to increased productivity and life satisfaction.

Lower sleep onset latency can improve overall sleep quality, impacting daily functioning.

Pro Tips

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Practice box breathing for 10 minutes daily to enhance relaxation.

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Incorporate slow-paced breathing exercises before bedtime to improve sleep onset.

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Track your HRV weekly to monitor improvements in autonomic balance.