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

Do alternate nostril breathing

It can reduce heart rate and promote calmness, improving your mood.

What You'll Do

Practice alternate nostril breathing for 5 minutes to calm your mind.

Scientific Basis

Even a 5‑min acute ANB session can reduce heart rate and promote self-reported calmness, directly benefitting mood through physiological slowing.

Ghiya, S., Lee, C. M. (2012). Influence of alternate nostril breathing on heart rate variability in non-practitioners of yogic breathing.

The Science of Impact

Short ANB sessions can be easily integrated into daily routines, promoting mental health.

Improved heart rate variability (HRV) can lead to better stress management and overall wellbeing.

Accessible mood enhancement techniques can reduce reliance on pharmacological interventions.

Pro Tips

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Practice ANB for 5 minutes daily to improve mood and reduce heart rate.

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Incorporate deep breathing exercises into your routine for at least 10 minutes, 3 times a week.

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Engage in mindfulness practices for 5-10 minutes to enhance emotional regulation.