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.

SPI

Emotional·2 min·+15 XP

Practice self-hug daily

This practice lowers heart rate and boosts mood through self-kindness.

What You'll Do

Stand in front of a mirror and give yourself a 10-second self-hug while repeating a positive affirmation like 'I am enough.'

Scientific Basis

Practicing a 10‑second self-hug in front of a mirror while repeating a compassionate phrase lowers heart rate by ~4 bpm and increases positive affect by ~12%.

Luo, X. & Qiao, L. (2018). Self-compassion modulates heart rate variability and negative affect to experimentally induced stress. Mindfulness

The Science of Impact

Practicing self-compassion through touch can significantly reduce physiological arousal, promoting relaxation.

Lowering heart rate by ~4 bpm can contribute to better cardiovascular health over time.

Enhancing positive affect by ~12% can improve overall mental wellbeing and resilience.

Pro Tips

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Practice a 10-second self-hug daily while repeating a positive affirmation.

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Incorporate this self-compassion exercise before stressful situations to manage anxiety.

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Use a mirror to enhance self-connection during the self-hug.