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

Do muscle relaxation

It reduces pre-sleep arousal and anxiety, promoting better sleep onset.

What You'll Do

Practice progressive muscle relaxation for 5 minutes before bed to calm your mind and body.

Scientific Basis

Engaging in 5 minutes of progressive muscle relaxation before bed reduces pre-sleep arousal scores by ~18%, calming mood and facilitating sleep onset.

Toussaint, L. et al. (2021). Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evidence-Based Complementary and Alternative Medicine.

The Science of Impact

Improving sleep onset can enhance overall sleep quality, leading to better daytime functioning.

Reduced pre-sleep arousal may decrease anxiety levels, contributing to improved mental health.

Incorporating PMR into nightly routines could lead to a more restful sleep environment.

Pro Tips

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Practice progressive muscle relaxation for 5 minutes before bed.

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Focus on tensing and relaxing each muscle group, starting from your toes to your head.

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Create a calming environment by dimming lights and reducing noise during relaxation.