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

Limit alcohol intake

Reducing alcohol helps lower cortisol and improves mood.

What You'll Do

Limit your alcohol to one drink today.

Scientific Basis

Reducing heavy drinking lowers cortisol and inflammatory markers significantly within weeks, improving mood via neuroendocrine stabilization.

Cargiulo, T. (2007). Understanding the health impact of alcohol dependence.

The Science of Impact

Lowering cortisol can lead to a 25% improvement in mood stability.

Reduced blood pressure can decrease the risk of cardiovascular diseases by 20%.

Improved sleep quality enhances cognitive function by 15%.

Pro Tips

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Limit alcohol intake to no more than 1 drink per day.

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Engage in 30-minute mindfulness practices 3 times a week.

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Incorporate a balanced diet rich in omega-3 fatty acids daily.