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

Pet a dog

Petting a dog can reduce blood pressure and enhance relaxation.

What You'll Do

Spend 2 minutes petting a dog to help lower your blood pressure and improve your mood.

Scientific Basis

Petting a dog for 15 minutes can lower systolic blood pressure by 7 mmHg, thus soothing mood via reduced cardiovascular stress.

Teo, J. T., Johnstone, S. J., Römer, S. J., & Thomas, S. J. (2022). Psychophysiological mechanisms underlying the potential health benefits of human-dog interactions: A systematic literature review. International Journal of Psychophysiology.

The Science of Impact

Lowering systolic blood pressure indicates a significant reduction in cardiovascular stress, promoting overall health.

Reduced levels of stress hormones can lead to improved mental health and emotional well-being.

Increased oxytocin levels from petting dogs can enhance feelings of connection and happiness.

Pro Tips

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Spend at least 15 minutes daily petting a dog to lower blood pressure.

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Engage in regular interactions with pets to boost oxytocin levels.

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Consider adopting a dog for long-term cardiovascular and emotional benefits.