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.

INT

Mental·2 min·+15 XP

Choose a leisure activity

Engaging in leisure activities boosts subjective wellbeing and positive affect.

What You'll Do

Spend 2 minutes choosing a leisure activity you enjoy and commit to doing it today.

Scientific Basis

Mindful leisure activities outperform individual cognitive training by 14.5 WHO-5 points, promoting subjective wellbeing through flexible self-directed engagement.

Bureš, V., et al. (2016). The effect of cognitive training on the subjective perception of well-being in older adults. PeerJ.

The Science of Impact

Engaging in leisure activities can significantly enhance mental health, as evidenced by the 14.59-point increase in WHO-5 scores.

Flexible, self-directed leisure activities may lead to improved emotional resilience and overall life satisfaction.

Promoting leisure activities could reduce healthcare costs associated with mental health issues by fostering better wellbeing.

Pro Tips

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Dedicate at least 30 minutes daily to a leisure activity of your choice.

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Engage in mindful practices such as yoga or meditation for 20 minutes twice a week.

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Join a local club or group focused on a hobby to enhance social connections.