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

Take a warm bath

Warm water immersion can significantly reduce anxiety and improve mood.

What You'll Do

Take a 5-minute warm bath to relax your mind and body.

Scientific Basis

Meta-analysis of hydrotherapy interventions found SMD reductions in anxiety (~0.46) and depression (~0.53), reiterating mood benefits via warm water relaxation.

Koroglu, S., & Yıldız, M. (2024). Effectiveness of hydrotherapy and balneotherapy… Current Psychology.

The Science of Impact

Hydrotherapy can lead to a 46% reduction in anxiety, improving overall mental health.

The significant decrease in depression symptoms (SMD=0.53) can enhance quality of life for individuals suffering from mood disorders.

Incorporating hydrotherapy into treatment plans may reduce reliance on pharmacological interventions.

Pro Tips

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Engage in hydrotherapy sessions for at least 30 minutes, 3 times a week.

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Consider warm water immersion as part of your self-care routine to alleviate stress.

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Combine hydrotherapy with mindfulness practices for enhanced mood benefits.