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·1 min·+15 XP

Self-hug for 20 seconds

Self-hugging can lower cortisol levels and enhance mood.

What You'll Do

Wrap your arms around yourself for 20 seconds to experience a calming self-hug.

Scientific Basis

Wrapping your arms around yourself for a brief self-hug can lower cortisol responses to stress, supporting mood through self-contact comfort.

Dreisoerner, A., Liedlgruber, M., Osinsky, R., Brähler, E., & Ditzen, B. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive Psychoneuroendocrinology.

The Science of Impact

Lowering cortisol levels can enhance mood and reduce stress-related health issues.

Self-hugging offers a simple, accessible method for improving emotional wellbeing.

Incorporating self-hugging into daily routines may lead to long-term improvements in mental health.

Pro Tips

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Practice self-hugging for 20 seconds at least twice a day.

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Combine self-hugging with deep breathing exercises for enhanced relaxation.

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Use self-hugging during stressful moments to quickly lower cortisol levels.