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 deep breathing

This can improve your heart rate variability and mood.

What You'll Do

Spend 2 minutes practicing deep breathing to enhance heart coherence.

Scientific Basis

HRVB training increased HRV RMSSD by ~30% in participants over 77 days, correlating with better mood regulation and reduced negative affect.

Jung, H., et al. (2024). Changes in Negative Emotions Across Five Weeks of HRV Biofeedback. PMC.

The Science of Impact

Improved HRV is linked to better emotional regulation, enhancing overall mental health.

A 30% increase in HRV RMSSD can significantly reduce negative emotions, improving quality of life.

Regular HRVB practice may lead to long-term emotional resilience and stability.

Pro Tips

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Practice HRVB training for 20 minutes daily to enhance mood.

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Incorporate breathing exercises focusing on heart coherence for 10 minutes each session.

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Track your RMSSD weekly to monitor progress and emotional changes.