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·5 min·+25 XP

Moon breathe before bed

It reduces heart rate and cortisol, easing anxiety for better sleep.

What You'll Do

Practice left-nostril moon breathing for 5 minutes before bed.

Scientific Basis

Doing left-nostril “moon breathing” for 5 minutes pre-bed reduces heart rate by ~4 bpm and cortisol levels by ~10%, soothing anxiety and improving sleep mood.

(in news summary) Expert commentary referencing yogic breathing study

The Science of Impact

Lowering cortisol levels by 10% can significantly reduce anxiety, improving overall mental health.

A decrease in heart rate by 4 bpm can enhance cardiovascular health and promote relaxation.

Improved sleep quality can lead to better cognitive function and mood regulation.

Pro Tips

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Practice left-nostril moon breathing for 5 minutes before bedtime.

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Incorporate this breathing technique into your nightly routine at least 4 times a week.

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Combine moon breathing with a calming environment, such as dim lighting and soft music.