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·1 min·+15 XP

Splash cold water

It boosts alertness and mood.

What You'll Do

Splash cold water on your face for 30 seconds each morning.

Scientific Basis

Splashing cold water on your face for 30 seconds can sharply increase alertness by activating sympathetic neural pathways and noradrenaline release, boosting mood via heightened sensory arousal.

Shetty, M. (2024). Jumping into the ice bath trend! Mental health benefits of cold water immersion. Longevity by Stanford.

The Science of Impact

Cold water exposure can significantly enhance mood, with a 40% increase in alertness reported.

Improved alertness can lead to better academic performance and productivity.

Incorporating cold water splashing into daily routines may provide a simple, cost-effective method for enhancing mental wellbeing.

Pro Tips

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Splash cold water on your face for 30 seconds each morning.

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Consider a 5-minute cold shower at ~20 °C to boost mood.

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Incorporate cold water immersion into your routine 3-4 times a week.