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

Practice muscle relaxation

This technique can help reduce stress and anxiety, enhancing your mood.

What You'll Do

Take a 2-minute break to practice progressive muscle relaxation by tensing and relaxing each muscle group, starting from your toes and working up to your head.

Scientific Basis

Teaching PMR via demonstration to nurses practicing over a week reduced stress by ~21% (from 13.9 to 10.95 mean) and anxiety by ~29%, enhancing mood through emotional regulation.

Ghodela, A. K., et al. (2022). Effect of demonstration-based progressive muscle relaxation on stress and anxiety of nurses caring for COVID-19 patients: a randomized clinical trial. BMC Psychiatry, 22, 4456.

The Science of Impact

A 21% reduction in stress can lead to improved job performance and patient care.

Lower anxiety levels by 29% may enhance emotional regulation and overall mood.

Implementing PMR can be a cost-effective strategy for mental health support in high-stress occupations.

Pro Tips

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Practice PMR for 20 minutes daily to manage stress effectively.

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Incorporate PMR sessions during breaks to enhance emotional regulation.

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Engage in group PMR demonstrations to foster team support and reduce anxiety.