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

Snack on nuts

Nuts provide anti-inflammatory benefits that support emotional health.

What You'll Do

Add a handful of nuts to your snack today.

Scientific Basis

Implementing anti‑inflammatory dietary patterns in community adults correlates with a ~36% lower risk of depression or anxiety, suggesting mood benefits from lower diet‑induced inflammation.

Pang, C. (2025). Pro‑inflammatory diet and the risk of depression and anxiety. Journal of Affective Disorders.

The Science of Impact

Reducing diet-induced inflammation can significantly improve emotional health outcomes.

A healthier diet may decrease healthcare costs associated with mental health treatments.

Improved mood can enhance overall quality of life and daily functioning.

Pro Tips

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Incorporate at least 5 servings of fruits and vegetables daily.

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Aim for 2-3 servings of fatty fish per week to boost omega-3 intake.

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Limit processed foods and sugars to reduce inflammation.