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

Incorporate legumes now

Legumes provide protein and fiber, which help stabilize blood sugar and reduce anxiety.

What You'll Do

Add a serving of legumes to your next meal.

Scientific Basis

Eating protein and fiber with meals reduces glycemic variability and lowers odds of anxiety or stress by ~70% in older adults (OR ~0.117), supporting mood stability.

Ghosn, B., et al. (2025). The association between quality and quantity of carbohydrate intake with sleep and mental health outcomes in older adults.

The Science of Impact

High fiber intake is associated with a 70% reduction in anxiety levels.

Improving carbohydrate quality can enhance overall mood stability.

Lower glycemic variability may lead to better emotional health outcomes.

Pro Tips

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Incorporate at least 25 grams of fiber into your daily meals.

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Include a source of protein in every meal, such as legumes or lean meats.

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Aim for three balanced meals a day to maintain stable blood sugar levels.