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

Breathe at 5 bpm

This technique can increase HRV and improve immediate mood.

What You'll Do

Practice resonance-frequency breathing for 5 minutes to enhance your mood and heart rate variability.

Scientific Basis

A single 5-minute session of resonance‑frequency breathing (~5–6 bpm) increases HRV low‑frequency power by ~25% and improves immediate state mood.

Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: a meta‑analysis. Psychological Medicine.

The Science of Impact

Improving HRV by 25% can enhance stress resilience and emotional regulation.

Short breathing sessions can be easily integrated into daily routines, promoting mental health.

Immediate mood stabilization can lead to better performance in work and social interactions.

Pro Tips

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Practice resonance-frequency breathing for 5 minutes daily to boost HRV.

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Incorporate breathing exercises before stressful tasks to improve mood.

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Use guided breathing apps for structured sessions to enhance effectiveness.