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

Prepare a low-GI breakfast

This helps maintain steady energy levels and prevents mood dips.

What You'll Do

Start your day with a bowl of oats topped with fresh berries.

Scientific Basis

A functional low‑GI breakfast rich in polyphenols lowered peak glucose and insulin responses significantly (p < 0.05), helping to prevent energy crashes and sustain steady mood.

Kennedy, S. J., Ryan, L., & Clegg, M. E. (2020). The Effects of a Functional Food Breakfast on Gluco‑Regulation, Cognitive Performance, Mood, and Satiety in Adults.

The Science of Impact

Lower peak glucose levels can help prevent energy crashes throughout the day.

Sustained insulin responses may contribute to better metabolic health over time.

Improved glucose regulation supports overall cognitive function and mood stability.

Pro Tips

💡

Start your day with a low-GI breakfast rich in polyphenols, such as oats and berries.

💡

Aim for a breakfast that includes at least 30 grams of fiber to enhance satiety.

💡

Consider incorporating nuts or seeds for added healthy fats and protein.