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.

PER

Sensory·2 min·+15 XP

Squeeze a stress ball

Deep pressure from textures can soothe sensory overload and improve mood.

What You'll Do

Spend 2 minutes squeezing a squishy stress ball to feel the calming effects of deep pressure.

Scientific Basis

Textured surfaces (e.g., squishy or resistive materials) provide deep pressure tactile input that calms sensory-overactive individuals, anchoring their mood via tactile regulation.

The Science of Touch ... (2025). Fidgets and Widgets Blog.

The Science of Impact

Deep pressure from textured surfaces can significantly improve mood regulation in neurodivergent individuals.

Utilizing textured materials in therapeutic settings can enhance sensory well-being and reduce anxiety symptoms.

Incorporating tactile experiences into daily routines may lead to improved overall quality of life.

Pro Tips

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Engage with squishy or resistive textures for at least 15 minutes daily.

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Incorporate textured materials into calming spaces, such as therapy rooms or personal areas.

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Experiment with different textures to identify personal preferences for sensory regulation.