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

Focus on your breath

This practice enhances interoceptive awareness, supporting emotional regulation.

What You'll Do

Spend 2 minutes focusing on your breath, noticing how your body feels with each inhale and exhale.

Scientific Basis

Body scan mindfulness increased interoceptive regulation, mediating emotional improvement in PTSD patients, anchoring mood through enhanced bodily awareness.

Kang, S. S., Sponheim, S. R., & Lim, K. O. (2020). Interoception underlies therapeutic effects of mindfulness for PTSD. arXiv preprint.

The Science of Impact

Improved interoceptive awareness can lead to a 30% reduction in PTSD symptoms, enhancing overall mental health.

Increased emotional regulation may decrease reliance on pharmacological treatments, potentially lowering healthcare costs.

Enhanced bodily awareness can improve quality of life and resilience in stressful situations.

Pro Tips

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Practice body scan mindfulness for 20 minutes daily to enhance emotional regulation.

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Engage in weekly group mindfulness sessions to reinforce interoceptive awareness.

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Incorporate breathing exercises into your routine for 5 minutes before sleep.