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

Perform hand massage

It can lower blood pressure and heart rate, anchoring calmness.

What You'll Do

Give yourself a quick hand massage for 2 minutes to help reduce stress and promote relaxation.

Scientific Basis

Just one session of hand massage before surgery significantly reduced systolic blood pressure and heart rate (p < 0.05), anchoring composure before stressful procedures.

Aşkan, F. (2023). The effect of hand massage on preoperative anxiety level and vital signs: A randomized controlled study. Journal of Perioperative Nursing.

The Science of Impact

Hand massage can lower systolic blood pressure by an average of 10 mmHg, which is clinically significant.

Reducing heart rate by approximately 5 beats per minute can enhance patient comfort before surgery.

Implementing hand massage protocols may improve overall patient satisfaction and outcomes in surgical settings.

Pro Tips

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Consider a 10-minute hand massage before any surgical procedure to promote relaxation.

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Practice hand massage techniques regularly to enhance your skills and effectiveness.

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Incorporate hand massage into preoperative care routines for patients undergoing elective surgeries.