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

Deep breathe and relax

This technique can significantly reduce anxiety and enhance emotional readiness.

What You'll Do

Practice deep breathing for 2 minutes while tensing and relaxing each muscle group.

Scientific Basis

Practicing PMR five days per week for two weeks reduced state anxiety scores in nursing students from ~2.83 to ~1.34 (a ~53% drop), supporting mood by lowering anticipatory stress.

Toqan, D., Ayed, A., & Amoudi, M. S. (2022). Effect of PMR exercise on anxiety among nursing students in pediatric clinical training. Arab American University Journal of Nursing Studies.

The Science of Impact

A 53% reduction in anxiety can enhance academic performance and clinical readiness.

Lower anxiety levels may improve overall mental health and wellbeing among nursing students.

Implementing PMR can be a cost-effective intervention in educational settings.

Pro Tips

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Practice Progressive Muscle Relaxation for 20 minutes, five days a week.

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Incorporate deep breathing exercises into your PMR sessions for added relaxation.

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Set a specific time each day to ensure consistency in your practice.