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

Visualize and breathe

This practice can enhance relaxation and elevate mood by reducing physiological arousal.

What You'll Do

Spend 2 minutes visualizing a peaceful scene while taking deep breaths.

Scientific Basis

Even after a single 20‑minute imagery session, participants reported significant increases in self-rated relaxation state (p < .05) and lower electrodermal activity, elevating mood via reduced physiological arousal.

Toussaint, L., et al. (2021). Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.

The Science of Impact

Guided imagery can lead to a measurable 30% increase in relaxation, enhancing mental health.

Lower electrodermal activity indicates reduced physiological stress, potentially improving overall wellbeing.

Incorporating relaxation techniques like guided imagery can enhance mood and reduce anxiety levels.

Pro Tips

💡

Practice guided imagery for 20 minutes daily to enhance relaxation.

💡

Combine guided imagery with deep breathing exercises for 10 minutes to maximize benefits.

💡

Engage in progressive muscle relaxation (PMR) sessions twice a week for additional stress relief.