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·5 min·+25 XP

Listen to music

It enhances focus and cognitive performance.

What You'll Do

Listen to instrumental music for 5 minutes while focusing on a task.

Scientific Basis

Long-term instrumental training (e.g., piano/guitar) in adults with ADHD enhances attention, memory, processing speed, and executive function, anchoring enduring cognitive resilience and wellbeing.

(2025). Instrumental music training linked to better cognitive performance in adults with ADHD. Psychological Research.

The Science of Impact

Enhancing cognitive functions can lead to improved academic and occupational performance.

Musical training may reduce reliance on medication for ADHD management, potentially lowering healthcare costs.

Engagement in music can foster emotional resilience and social connections among adults with ADHD.

Pro Tips

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Practice an instrument for at least 30 minutes, three times a week.

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Join a local music group or class to enhance social interaction and motivation.

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Incorporate music into daily routines to improve focus during tasks.