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

Drink a glass of water

Hydration can improve mood stability and energy by enhancing emotional wellbeing.

What You'll Do

Drink a glass of water right now to boost your mood and energy levels.

Scientific Basis

Increasing habitual water intake by ~1 L/day improves sleep/wake mood ratings by ~20% in low‑drinkers, enhancing mood stability and energy.

Pross, N., et al. (2014). Effects of Changes in Water Intake on Mood of High and Low Volume Drinkers. PLOS ONE.

The Science of Impact

Improving hydration can lead to a 20% increase in mood stability, enhancing daily functioning.

Better hydration may reduce the risk of mood disorders, potentially lowering healthcare costs associated with mental health.

Enhanced mood can improve productivity and quality of life, benefiting both personal and professional environments.

Pro Tips

💡

Increase your daily water intake by 1 liter over the next week.

💡

Set reminders to drink water every 2 hours to maintain hydration.

💡

Replace sugary drinks with water to improve overall hydration levels.