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

Add vegetables now

Increases nutrient intake and supports mood improvement.

What You'll Do

Add a serving of vegetables to your next meal.

Scientific Basis

Individuals with high adherence to a Mediterranean diet have 42–73% lower odds of depression, enhancing mood by long‑term dietary pattern quality.

Houminer‑Klepar, N., & Dopelt, K. (2025). Associations Between Mediterranean Diet, Processed Food Consumption, and Symptoms of Anxiety and Depression: Cross‑Sectional Study Among Israeli Adults.

The Science of Impact

Adhering to a Mediterranean diet can significantly reduce the risk of mood disorders, improving overall mental health.

Lower depression rates can lead to decreased healthcare costs associated with mental health treatment.

Improved mood and mental health can enhance quality of life and productivity.

Pro Tips

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Incorporate at least 5 servings of fruits and vegetables daily.

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Consume whole grains instead of refined grains at every meal.

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Include healthy fats, such as olive oil, in your diet regularly.