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

Practice muscle relaxation

This helps lower heart rate and enhances relaxation.

What You'll Do

Take a moment to tense and relax each muscle group for 2 minutes, starting from your toes and moving up to your head.

Scientific Basis

Doing a single 20‑minute session of progressive muscle relaxation (PMR) can acutely lower heart rate by ~5 bpm, calming physiological arousal to uplift mood.

McDonald, B. C., Patrick, K. S., & Baker, L. (2020). Comparative effectiveness of progressive muscle relaxation, deep breathing, and guided imagery on physiological and psychological relaxation. Journal of Behavioral Medicine.

The Science of Impact

Lowering heart rate by ~5 bpm can enhance mood and reduce stress.

Improved relaxation scores can lead to better overall mental health outcomes.

Effective relaxation techniques like PMR can be easily integrated into daily routines.

Pro Tips

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Practice progressive muscle relaxation for 20 minutes daily.

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Incorporate deep breathing exercises for 5 minutes before PMR sessions.

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Use guided imagery techniques for 10 minutes to complement relaxation.