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.

INT

Mental·5 min·+25 XP

Stretch and breathe

This helps maintain brain efficiency and engagement.

What You'll Do

Take a 5-minute break to stretch and breathe deeply.

Scientific Basis

Taking a mid-task rest can preserve local brain network efficiency and prevent a drop in engagement scores, helping uplift mood and sustain focus during prolonged tasks.

The Effects of a Mid-Task Break on the Brain Connectome in Healthy Participants (Sun et al., 2017)

The Science of Impact

Improving engagement scores by 15% can lead to better productivity in work settings.

Enhanced brain efficiency may reduce mental fatigue, improving overall job satisfaction.

Regular breaks can foster a healthier work-life balance, contributing to long-term wellbeing.

Pro Tips

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Take a 5-minute break every 25 minutes of focused work.

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Incorporate a 10-minute walk during your lunch break to refresh your mind.

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Practice deep breathing exercises for 2 minutes during work sessions.