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.

INT

Mental·5 min·+25 XP

Listen to music

Music can enhance cognitive efficiency and improve mental state.

What You'll Do

Listen to your favorite music for 5 minutes to boost your focus before starting your task.

Scientific Basis

Brief music listening or self-talk interventions improved shooting accuracy and decision-making speed by up to 9%, which uplifts mental state by enhancing cognitive efficiency.

Viable Strategies for Enhancing Performance in Ball Sports by Mitigating Mental Fatigue (Pan et al., 2024)

The Science of Impact

Improving decision-making speed by 9% can significantly enhance competitive performance.

Enhanced cognitive efficiency can lead to better overall mental health and reduced stress in athletes.

Restoring technical performance through simple interventions can reduce training time and increase effectiveness.

Pro Tips

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Listen to your favorite music for 10 minutes before practice to boost focus.

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Engage in self-talk strategies for 5 minutes before a game to enhance confidence.

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Incorporate mindfulness techniques for 15 minutes post-practice to improve recovery.