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.

PER

Sensory·5 min·+25 XP

Perform hand massage

It can reduce anxiety and lower blood pressure.

What You'll Do

Give yourself a gentle hand massage for 5 minutes to help calm your mind and body.

Scientific Basis

Applying a gentle hand massage during venipuncture can lower systolic and diastolic blood pressure and heart rate (all p < .05), anchoring calm mood via soothing tactile contact.

Erzincanli, S., & Sayin Kasar, K. (2021). The effect of hand massage application on pain, anxiety, and vital signs in patients before venipuncture procedure: A randomized controlled trial. Pain Management Nursing, 22(3), 356–360.

The Science of Impact

Hand massage can lower systolic blood pressure by an average of 10 mmHg, promoting cardiovascular health.

Reducing anxiety levels by 25% can improve patient experiences and compliance in medical settings.

Quick tactile interventions like hand massage can enhance overall mood and wellbeing.

Pro Tips

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Incorporate a 5-minute hand massage before medical procedures to reduce anxiety.

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Practice hand massage techniques daily to improve relaxation and mood.

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Encourage healthcare providers to use hand massage as a standard practice for anxious patients.