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.

VIT

Physical·2 min·+15 XP

Warm bath movement

This can enhance your mood and improve physical comfort.

What You'll Do

Take a warm bath and gently move your arms and legs for 2 minutes.

Scientific Basis

Immersing in warm water with light movement (hydrotherapy exercise) for 30 min weekly over 6 weeks improved quality of life scores by ~0.5 points on 7‑point scale versus land exercise, uplifting mood through enhanced physical wellbeing.

Skevington, S., Maddison, P. J., & Chapman, K. (1996). A randomized and controlled trial of hydrotherapy in rheumatoid arthritis. Arthritis & Rheumatism.

The Science of Impact

Improving quality of life scores by 0.5 points can lead to enhanced daily functioning and satisfaction.

Hydrotherapy may reduce reliance on pain medications, potentially lowering healthcare costs.

Enhanced physical comfort from hydrotherapy can contribute to improved mental health and mood stability.

Pro Tips

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Engage in hydrotherapy sessions for 30 minutes at least once a week.

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Incorporate light movements in water to maximize physical benefits.

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Consider joining a hydrotherapy class for guided sessions.