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.

INT

Mental·1 min·+15 XP

Practice slow breathing

This technique can significantly reduce perceived stress and improve mood.

What You'll Do

Take 60 seconds to practice slow breathing by inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.

Scientific Basis

Practicing combined slow breathing and PMR daily for 4 weeks can reduce perceived stress scores significantly (F = 473.42, P < .0001), promoting mood improvement through anxiety reduction.

Pathan, F. K. M., et al. (2023). Effect of slow breathing exercise and progressive muscle relaxation on blood pressure, heart rate, respiratory rate, and anxiety in essential hypertensive patients. Medicine.

The Science of Impact

Reducing perceived stress can lead to improved mental wellbeing and mood stability.

Lower stress levels are associated with decreased risk of hypertension and cardiovascular diseases.

Implementing these techniques can enhance overall quality of life and daily functioning.

Pro Tips

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Practice combined slow breathing and PMR for 20 minutes daily.

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Incorporate these techniques into your morning routine for consistency.

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Track your perceived stress levels weekly to monitor progress.