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.

SPI

Emotional·1 min·+15 XP

Practice self-touch now

This technique can lower stress levels and promote calmness.

What You'll Do

Place one hand over your heart for 20 seconds during stressful moments.

Scientific Basis

Placing one hand over your heart for ~20 seconds during acute stress can lower cortisol reactivity by ~15%, fostering calm through self-soothing touch.

Dreisörner, A., Junker, N. M., Schlotz, W., Heimrich, J., Bloemeke, S., Ditzen, B., & van Dick, R. (2021). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Comprehensive Psychoneuroendocrinology

The Science of Impact

Self-touch can serve as an effective, accessible method to manage acute stress, potentially benefiting mental health.

Lowering cortisol levels by 15% may reduce the risk of stress-related health issues, such as hypertension.

Improved emotional well-being through self-soothing techniques can enhance overall quality of life.

Pro Tips

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Practice self-touch by placing one hand over your heart for 20 seconds during stressful moments.

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Incorporate this technique into your daily routine, especially before high-stress situations.

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Combine self-touch with deep breathing exercises for enhanced relaxation.