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·3 min·+20 XP

Climb stairs quickly

This boosts energy and reduces tension, enhancing your mood.

What You'll Do

Climb stairs for 3 minutes, breaking it into three 1-minute intervals.

Scientific Basis

Taking short bursts of stair climbing (3×1 min intervals) can increase feelings of energy by ~22 points (Hedges’ g = 1.05) and reduce tension (g = 0.61), improving mood via acute energizing effects.

Stenling, A., et al. (2019). Effects of a Brief Stair‑Climbing Intervention on Cognitive Performance and Mood

The Science of Impact

Short stair climbing sessions can significantly enhance mood and energy levels, making it a practical option for busy individuals.

Improving mood through physical activity can lead to better productivity and overall quality of life.

Incorporating brief physical activities like stair climbing can be an effective strategy for mental health management.

Pro Tips

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Incorporate three 1-minute stair climbing sessions into your daily routine.

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Aim to perform these sessions at least 3 times a week for optimal mood enhancement.

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Consider using stairs instead of elevators whenever possible to increase daily activity.