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

Self-massage hands

This can reduce anxiety and improve mood through immediate touch relaxation.

What You'll Do

Give yourself a 2-minute hand massage, focusing on the palms and fingers.

Scientific Basis

A single therapeutic massage session significantly reduces self-reported anxiety (p < 0.001), resting heart rate (p < 0.05), and salivary cortisol (p < 0.05), uplifting mood through immediate touch relaxation.

Garner, B. (2008). Pilot study evaluating the effect of massage therapy on anxiety, heart rate, and cortisol in acutely hospitalized psychiatric patients. Journal of Psychiatric Practice.

The Science of Impact

Demonstrates the immediate benefits of massage therapy in reducing anxiety and stress in high-stress clinical settings.

Potentially improves overall patient outcomes and quality of life for psychiatric inpatients.

Supports the integration of massage therapy into standard care practices for mental health.

Pro Tips

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Consider scheduling a therapeutic massage session at least once a month.

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Engage in 20-minute massage sessions to maximize relaxation benefits.

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Incorporate breathing exercises during massage for enhanced stress relief.