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.

DEF

Environmental·2 min·+15 XP

Stretch every hour

Regular stretching helps reduce fatigue and improve mood.

What You'll Do

Stand up and stretch for 2 minutes every hour.

Scientific Basis

Alternate between sitting and standing using a sit–stand desk to reduce fatigue, anxiety, and back discomfort while increasing engagement—mood improved with less job-related fatigue.

Leicester NHS Trust study, referenced in Time (2018). Want a Standing Desk? Show This Study to Your Boss.

The Science of Impact

Reducing sedentary time by 82 minutes can significantly lower job-related fatigue and anxiety.

Employees using sit-stand desks reported a 30% decrease in back discomfort.

Higher engagement levels were observed, contributing to improved workplace productivity.

Pro Tips

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Incorporate sit-stand desk usage for at least 4 hours a day.

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Alternate between sitting and standing every 30 minutes to maintain energy levels.

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Take short breaks every hour to stretch and move around.