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

Relax your shoulders

This quick practice can enhance your relaxation and uplift your mood.

What You'll Do

Take 2 minutes to tense and relax your shoulders, focusing on the sensations as you release tension.

Scientific Basis

Practicing short-form PMR (one muscle group only) for 10 minutes daily over one week increased perceived relaxation state scores by ~25%, uplifting mood by quick stress relief.

McDonald, B. C., Patrick, K. S., & Baker, L. (2020). Comparative effectiveness… (as above)

The Science of Impact

A 25% increase in relaxation can significantly enhance daily productivity and emotional stability.

Implementing PMR can serve as a cost-effective mental health strategy, reducing the need for more intensive interventions.

Regular practice of PMR may lower overall stress levels, contributing to improved long-term mental health outcomes.

Pro Tips

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Practice PMR for 10 minutes daily, focusing on one muscle group.

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Incorporate PMR into your morning routine to start your day relaxed.

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Use guided PMR recordings to enhance your practice.