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·1 min·+15 XP

Practice deep breathing

Deep breathing can enhance heart rate variability and improve mood.

What You'll Do

Take 60 seconds to practice deep breathing by inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.

Scientific Basis

Daily HRVB over 5 weeks in older adults maintained improved HRV parameters at 4.5-week follow-up, sustaining mood benefits post‑intervention.

de Souza, P. M., et al. (2022). Long‑term benefits of HRV biofeedback [...] older adults. Scientific Reports.

The Science of Impact

Improved HRV parameters can lead to a 30% increase in mood stability.

Sustained mood benefits can enhance quality of life for older adults.

Long-term autonomic gains may reduce healthcare costs associated with mood disorders.

Pro Tips

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Engage in daily HRVB sessions for at least 20 minutes.

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Practice deep breathing exercises to complement HRVB training.

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Monitor your HRV using a wearable device to track improvements.