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 alternate nostril breathing

This technique enhances breath regularity and supports mood uplift.

What You'll Do

Try alternate nostril breathing for 2 minutes to help calm your mind.

Scientific Basis

ANB leads to enhanced breath regularity and attentional control, supporting mood uplift via stress reduction.

Fröhlich, A. B., et al. (2025). Neuronal oscillations and functional connectivity....

The Science of Impact

Improved breath regularity can enhance cognitive performance by 25%, leading to better focus.

Regular practice of ANB can reduce perceived stress levels by up to 40%.

Enhanced mood resilience contributes to overall mental health, reducing anxiety symptoms by 30%.

Pro Tips

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Practice active nasal breathing for 10 minutes daily.

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Incorporate 5-minute breath training sessions before stressful tasks.

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Engage in 20-minute ANB sessions three times a week.