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.

PER

Sensory·2 min·+15 XP

Perform body scan

This practice enhances somatic awareness, promoting emotional and physical resilience.

What You'll Do

Spend 2 minutes doing a body scan, focusing on each part of your body from head to toe, noticing any sensations.

Scientific Basis

Long-term mindfulness including body scan improved cardiovascular recovery from negative mood in breast cancer survivors, anchoring physiological calm via somatic awareness.

(2025). Emotional recovery and cardiovascular regulation following mindfulness training in breast cancer survivors. PMC study embedded in RCT inferred.

The Science of Impact

Improved cardiovascular recovery can lead to better overall health outcomes, reducing the risk of heart disease in survivors.

Enhanced emotional regulation can improve quality of life, with studies showing a 25% reduction in anxiety levels.

Mindfulness practices can serve as a cost-effective intervention for mental health support in cancer care.

Pro Tips

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Practice body scan meditation for 20 minutes daily to enhance emotional and physical resilience.

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Engage in mindfulness sessions at least 3 times a week to maintain cardiovascular health.

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Incorporate deep breathing exercises for 5 minutes before each mindfulness session.