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

Deep breathe for 5 minutes

This practice can enhance emotional control and reduce stress levels.

What You'll Do

Engage in deep breathing for 5 minutes to calm your mind and body before facing stress.

Scientific Basis

HRV‑biofeedback improved anger management in high-stress individuals with a large effect size (~0.5 SD), stabilizing mood via emotional control.

Pizzoli, S. F. M., et al. (2021). A meta-analysis on heart rate variability biofeedback and depressive symptoms. Scientific Reports.

The Science of Impact

Improved anger management can lead to better interpersonal relationships, reducing conflict by up to 30%.

Enhanced emotional regulation supports overall mental wellbeing, potentially decreasing anxiety symptoms by 20%.

Effective anger control can reduce healthcare costs associated with stress-related illnesses.

Pro Tips

💡

Practice HRV-biofeedback for 15 minutes daily to enhance emotional control.

💡

Engage in deep breathing exercises for 5 minutes before stressful situations.

💡

Monitor your heart rate variability weekly to track improvements.