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·1 min·+15 XP

Drink water

Staying hydrated helps preserve cognitive function and mood.

What You'll Do

Drink a glass of water now to boost your hydration.

Scientific Basis

Higher hydration status (lower serum osmolarity) is linked to ~0.20 decline less in cognitive z‑scores over 2 years in older men, preserving mental wellbeing.

Nishi, S. K., et al. (2023). Water intake, hydration status and 2‑year changes in cognitive function. BMC Medicine.

The Science of Impact

Maintaining hydration can significantly slow cognitive decline in older adults.

Improved hydration status may enhance overall mental wellbeing and mood stability.

Addressing dehydration could reduce healthcare costs associated with cognitive impairment.

Pro Tips

💡

Drink at least 8 cups (2 liters) of water daily to maintain hydration.

💡

Incorporate hydrating foods, such as fruits and vegetables, into your diet regularly.

💡

Monitor your hydration status by checking urine color; aim for light yellow.