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

Deep breathe before sleep

This practice can enhance sleep quality and improve mood by promoting autonomic balance.

What You'll Do

Engage in deep breathing exercises for 2 minutes before bedtime.

Scientific Basis

HRVB training improved sleep quality metrics (small-to-moderate effect), supporting mood via better rest through autonomic balance.

Pizzoli, S. F. M., et al. (2021). A meta‑analysis on HRV biofeedback ... depressive symptoms. Scientific Reports.

The Science of Impact

Improved sleep quality can lead to a 20% increase in daily productivity.

Better sleep is linked to a 30% reduction in anxiety symptoms.

Enhanced mood from improved sleep can increase overall life satisfaction.

Pro Tips

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Practice HRVB training for 20 minutes daily to enhance sleep quality.

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Engage in deep breathing exercises before bedtime for 10 minutes.

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Maintain a consistent sleep schedule by going to bed and waking up at the same time each day.