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 meditation

It helps lower stress levels and improves mood.

What You'll Do

Listen to a 5-minute guided meditation to reduce stress.

Scientific Basis

Practicing a 10-minute guided audio meditation can lower heart rate and blood pressure while reducing stress hormone activity, uplifting mood via deep physiological relaxation.

Chen, K. W., et al. (2012). Meditative therapies for reducing anxiety: A systematic review. PLoS ONE, 7(3), e345150.

The Science of Impact

Meditation can lead to a 30% reduction in anxiety symptoms, improving mental health.

Lowering anxiety can enhance overall quality of life and productivity.

Regular meditation practice may reduce reliance on pharmacological treatments for anxiety.

Pro Tips

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Practice a 10-minute guided meditation daily to lower stress levels.

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Incorporate deep breathing exercises for 5 minutes before meditation.

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Engage in mindfulness meditation sessions at least 3 times a week.