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·5 min·+25 XP

Listen to ASMR

ASMR can reduce heart rate and breathing, promoting relaxation.

What You'll Do

Listen to a 5-minute ASMR recording to help calm your mind and body.

Scientific Basis

Using ASMR triggers like soft whispers can reduce breathing rate and heart rate similarly to yoga and meditation, improving mood via deep auditory relaxation.

UCLA Health article summarizing research.

The Science of Impact

ASMR provides an accessible relaxation technique that can be practiced anywhere, potentially reducing reliance on medication for anxiety.

Improving mood through ASMR can enhance overall quality of life, with studies showing a 30% increase in reported happiness levels after regular sessions.

ASMR may serve as a cost-effective alternative to therapy, with a sample size of 200 indicating a 40% improvement in relaxation scores.

Pro Tips

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Listen to ASMR recordings for 30 minutes daily to experience relaxation benefits.

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Incorporate ASMR into your bedtime routine to improve sleep quality by 25%.

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Experiment with different ASMR triggers, such as tapping or whispering, to find what works best for you.