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·2 min·+15 XP

Visualize a peaceful scene

This practice can enhance mood and promote relaxation by improving heart rate variability.

What You'll Do

Spend 2 minutes visualizing a peaceful scene while focusing on your breath.

Scientific Basis

A 20-minute guided imagery session significantly increases high-frequency heart rate variability (HF–HRV) by ~20%, improving mood by strengthening parasympathetic (rest-and-digest) regulation.

Yijing, Z., et al. (2015). The Effects of Guided Imagery on Heart Rate Variability in Chinese Subjects.

The Science of Impact

Improved HF–HRV is associated with better emotional stability and resilience to stress.

Higher HF–HRV can lead to a 30% reduction in anxiety symptoms over time.

Strengthening parasympathetic regulation may enhance overall quality of life.

Pro Tips

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Practice guided imagery for 20 minutes daily to enhance mood.

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Incorporate deep breathing exercises during guided imagery sessions.

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Use calming music or nature sounds to enhance the guided imagery experience.