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

Breathe and listen

This practice can enhance emotional regulation and reduce stress.

What You'll Do

Listen to calming music while practicing deep breathing for 2 minutes.

Scientific Basis

Music mindfulness sessions acutely enhanced HRV and reduced stress in 10 min, anchoring emotional regulation through combined auditory and mindfulness engagement.

Ramirez, C., et al. (2025). Music mindfulness acutely modulates autonomic activity and neural markers of emotional regulation. Frontiers in Neuroscience.

The Science of Impact

Improving HRV is linked to better cardiovascular health and emotional resilience.

Reduced stress levels can enhance overall quality of life and mental health.

Music mindfulness can serve as a quick and accessible tool for stress management.

Pro Tips

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Engage in 10-minute music mindfulness sessions daily.

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Incorporate deep breathing techniques while listening to calming music.

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Practice mindfulness in a quiet space to enhance focus and relaxation.