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

Self-massage neck

This can lower your heart rate and reduce anxiety.

What You'll Do

Take 2 minutes to gently massage your neck and shoulders while focusing on your breath.

Scientific Basis

Short massage interventions reliably reduce temporary blood pressure and heart rate in healthy individuals, enhancing mood through physiological relaxation.

Wikipedia contributors. (2025). Massage. Wikipedia.

The Science of Impact

Reducing blood pressure by 10 mmHg can lower the risk of heart disease by 20%.

Short massage sessions can improve mood and reduce anxiety, enhancing quality of life.

Regular massage therapy may lead to long-term reductions in stress-related health issues.

Pro Tips

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Schedule a 15-minute massage session at least once a week.

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Incorporate self-massage techniques for 5 minutes daily to relieve tension.

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Practice deep breathing during massage to enhance relaxation.