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 deep breathing

Deep breathing can lower perceived stress and improve heart rate variability.

What You'll Do

Take 2 minutes to practice deep breathing by inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.

Scientific Basis

A 5‑session HRV‑biofeedback protocol delivered weekly to healthcare workers reduced perceived stress scores by ~20% and increased SDNN and LF/HF ratio, fostering mood by lowering chronic stress.

Ribeiro, T. C., et al. (2023). Assessing effectiveness of heart rate variability biofeedback [...] among frontline HCWs. Frontiers in Physiology.

The Science of Impact

Reducing perceived stress by ~20% can enhance overall mental health and job performance.

Improved HRV markers indicate better physiological resilience, which is crucial for frontline workers.

Lower chronic stress levels can lead to decreased burnout rates among healthcare professionals.

Pro Tips

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Engage in HRV biofeedback sessions for 20 minutes weekly.

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Practice deep breathing exercises for 10 minutes daily to complement HRV training.

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Incorporate mindfulness meditation for at least 15 minutes each day.