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

Focus on your food

This practice enhances awareness and can lower psychological distress.

What You'll Do

Take a moment to focus on the taste and texture of your food during your next bite, eliminating distractions around you.

Scientific Basis

Cross-sectional data shows that higher mindful eating scores are associated with ~36% lower psychological distress, improving mood via stronger intuitive and present-moment food awareness.

Açik, M., et al. (2025). Links between intuitive and mindful eating and mood

The Science of Impact

Mindful eating practices can significantly lower psychological distress, improving overall mental health.

Reducing psychological distress by 36% can enhance quality of life and emotional wellbeing.

Incorporating mindful eating may lead to healthier dietary behaviors and improved mood.

Pro Tips

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Practice mindful eating for at least 20 minutes during each meal.

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Focus on the taste, texture, and aroma of food to enhance awareness.

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Eliminate distractions (like screens) while eating to improve focus.