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·6 min·+25 XP

Climb stairs intervals

Stair climbing enhances mood and reduces fatigue.

What You'll Do

Climb stairs for 6 minutes, taking 1-minute breaks between each interval to boost your mood and energy.

Scientific Basis

Six 1‑min intervals of stair climbing significantly boosted energy ratings by ~11.5 points and increased happiness, reducing fatigue and tension, thereby enhancing mood through functional exertion.

Stenling, A., et al. (2024). Stair Climbing Improves Cognitive Switching Performance and Mood States

The Science of Impact

Immediate mood enhancement can lead to improved daily productivity and overall wellbeing.

Incorporating short physical activities like stair climbing can reduce feelings of fatigue by up to 20%.

Regular engagement in brief exercise bouts may contribute to long-term mental health benefits.

Pro Tips

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Incorporate six 1-minute stair climbing sessions into your daily routine.

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Aim to perform these intervals at least 3 times a week for optimal mood benefits.

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Combine stair climbing with deep breathing exercises post-activity to enhance relaxation.