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·20 min·+30 XP

Rest for 20 minutes

Short breaks enhance recovery and improve mood.

What You'll Do

Take a 20-minute break to rest and recharge during your daily activities.

Scientific Basis

Multidimensional pacing models that integrate rest planning increased health-related quality of life and reduced fatigue symptoms by ~25%, uplifting mood via holistic balance.

Barakou, I. (2023). A multidimensional activity pacing model for chronic pain: quality-of‑life improvements. PMC.

The Science of Impact

Improved HRQoL by 25% can lead to better daily functioning and life satisfaction.

Reduced fatigue symptoms can enhance productivity and engagement in daily activities.

Balanced planning fosters sustained mood, potentially decreasing the risk of depression.

Pro Tips

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Implement 20-minute rest periods during daily activities to enhance recovery.

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Schedule at least 3 balanced pacing sessions per week to maintain energy levels.

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Incorporate mindfulness practices for 10 minutes daily to support emotional wellbeing.