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·1 min·+15 XP

Self-soothe with touch

This helps lower cortisol levels and improves mood.

What You'll Do

Place your hand over your heart for 20 seconds after feeling stressed.

Scientific Basis

Placing your hand over your heart for 20 seconds after stress can reduce cortisol levels significantly, improving mood by engaging self-soothing touch.

Dreisoerner, A., Liedlgruber, M., Osinsky, R., Brähler, E., & Ditzen, B. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive Psychoneuroendocrinology.

The Science of Impact

Self-soothing touch can lead to a faster cortisol recovery, enhancing emotional resilience.

Lower cortisol levels are associated with reduced anxiety and improved mood.

Engaging in self-soothing practices can be a simple, cost-effective strategy for stress management.

Pro Tips

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Place your hand over your heart for 20 seconds after stressful events.

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Practice self-soothing touch daily to enhance emotional regulation.

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Incorporate deep breathing while engaging in self-touch for added benefits.