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·5 min·+25 XP

Perform bodyweight exercises

These exercises can enhance mood and reduce depression scores.

What You'll Do

Do 5 minutes of bodyweight squats and push-ups to boost your mood.

Scientific Basis

Engaging in resistance training for 8 weeks online at home reduced CES‑D depression scores by ~ X points (significant p = 0.003), supporting mood through accessible strength routines.

Kikuchi, N., Ohta, T., Hashimoto, Y., Mochizuki, Y., Saito, M., Kozuma, A., Deguchi, M., Inoguchi, T., Shinogi, M., Homma, H., et al. (2023). Effect of online home-based resistance exercise training on physical fitness, depression, stress, and well‑being in middle‑aged persons: A pilot study. Intern

The Science of Impact

This study demonstrates that accessible strength training can significantly improve mood, providing a scalable solution for mental health.

Improved mental health can lead to enhanced quality of life and productivity, reducing healthcare costs associated with depression.

Home-based exercise programs can be a viable alternative for those unable to access traditional gym settings.

Pro Tips

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Participate in 20-minute online resistance training sessions at least 3 times a week.

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Incorporate bodyweight exercises such as squats and push-ups into your routine for added benefits.

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Track your mood and fitness progress weekly to stay motivated.