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·5 min·+25 XP

Box breathe for 5 mins

It reduces stress and boosts mood.

What You'll Do

Practice box breathing for 5 minutes during your work break.

Scientific Basis

Including box breathing as daily micro-break (5 min, 3×/day) reduced perceived stress and fatigue by ~20%, improving mood in workplace cohorts.

Balban et al. (2023). Brief structured respiration practices enhance mood…

The Science of Impact

Implementing box breathing can lead to a 20% improvement in mood and energy levels.

Reduced perceived stress can enhance workplace productivity and employee satisfaction.

Short, repeated breathing exercises may lower healthcare costs associated with stress-related illnesses.

Pro Tips

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Practice box breathing for 5 minutes, three times a day.

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Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.

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Incorporate this practice during work breaks to maximize benefits.