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

Cold shower now

Cold water immersion can reduce cortisol levels, enhancing mood and alertness.

What You'll Do

Take a cold shower for 2 minutes to boost your mood and alertness.

Scientific Basis

Short-duration cold water immersion reduces cortisol levels for up to 3 hours, supporting mood via tactile-induced stress reduction and enhanced alertness.

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

The Science of Impact

Lower cortisol levels can lead to reduced stress and anxiety, improving overall mental health.

Sustained mood enhancement can improve productivity and focus in daily tasks.

Regular cold water immersion may offer a cost-effective strategy for managing stress without medication.

Pro Tips

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Try cold water immersion for 15 minutes at 10 °C to experience mood benefits.

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Incorporate cold showers into your routine 3 times a week for optimal results.

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Combine cold immersion with deep breathing exercises for enhanced relaxation.