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

Listen to ASMR video

This can help reduce heart rate and uplift your mood.

What You'll Do

Listen to a 2-minute ASMR video featuring whispering or tapping sounds to help calm your mind.

Scientific Basis

Experiencing ASMR via whispering or tapping sound triggers can reduce heart rate by approximately 3 bpm, uplifting mood through physiological relaxation.

Poerio, G. L., Blakey, E., Hostler, T. J., & Veltri, T. (2018). More than a feeling: Autonomous sensory meridian response (ASMR) is characterized by reliable changes in affect and physiology. PLOS ONE, 13(6), e0196645.

The Science of Impact

ASMR can provide a simple, accessible method for reducing stress and anxiety, potentially benefiting mental health.

A 3 bpm reduction in heart rate can lead to improved cardiovascular health over time.

Increased skin conductance suggests heightened emotional engagement, which may enhance mood and overall wellbeing.

Pro Tips

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Watch ASMR videos for 20 minutes daily to experience relaxation benefits.

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Incorporate whispering or tapping sounds into your evening routine for better sleep.

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Experiment with different ASMR triggers to find what works best for you.