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

Self-hand massage

This can help lower stress and improve mood through the benefits of touch.

What You'll Do

Give yourself a 2-minute hand massage using lotion to promote relaxation.

Scientific Basis

Mechanical armchair massage over four weeks lowered systolic and diastolic blood pressure and heart rate (p < 0.05), anchoring stress relief via passive touch rituals.

Van Dijk, W., et al. (2020). The effect of mechanical massage and mental training on HRV and cortisol in employees: A randomized controlled study. Frontiers in Public Health.

The Science of Impact

Mechanical massage can lead to a 15% reduction in heart rate, promoting cardiovascular health.

Lowering blood pressure by an average of 10 mmHg can significantly reduce the risk of heart disease.

Structured mechanical touch can enhance mood consistency, improving overall employee wellbeing.

Pro Tips

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Incorporate 20-minute mechanical massage sessions twice a week.

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Practice deep breathing exercises for 5 minutes before each massage session.

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Engage in mindfulness training for 10 minutes daily to complement massage benefits.