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

Breathe through nostrils

It can reduce blood pressure and improve heart rate variability.

What You'll Do

Practice alternate nostril breathing for 2 minutes to calm your mind and body.

Scientific Basis

Post‑CABG patients practicing ANB experienced significant reductions in blood pressure and improved HRV, aiding recovery and mood uplift.

Mittal, G., et al. (2025). Effect of Nadi Shodhan Pranayama....

The Science of Impact

A 15 mmHg reduction in blood pressure can significantly lower the risk of cardiovascular events.

Improved HRV by 20% correlates with better autonomic function and mood stabilization.

Enhanced recovery can lead to reduced hospital readmission rates, improving overall healthcare costs.

Pro Tips

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Practice ANB for 20 minutes daily to enhance recovery.

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Incorporate deep breathing exercises into your routine at least twice a day.

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Monitor your blood pressure weekly to track improvements.