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

Perform alternate nostril breathing

This technique can lower stress and stabilize mood, enhancing focus.

What You'll Do

Practice alternate nostril breathing for 2 minutes before your next task.

Scientific Basis

Acute ANB before cognitive tasks modulates HRV and stress response, improving mood and task-related calm.

Subramanian, R. K. (2016). Alternate nostril breathing....

The Science of Impact

Improving HRV by 30% can enhance overall stress resilience.

Lower stress levels can lead to better cognitive performance and productivity.

Practical breathing interventions can be easily integrated into daily routines.

Pro Tips

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Practice acute breathing techniques for 5 minutes before tasks.

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Engage in 10-minute breathing exercises twice daily.

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Incorporate deep breathing into your morning routine for stress management.