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 deep breathing

Deep breathing can lower anxiety and improve mood, supporting mental health during smoking cessation.

What You'll Do

Take a 2-minute break to practice deep breathing and focus on your breath to help reduce stress and improve your mood.

Scientific Basis

A 2021 Cochrane review found quitting smoking resulted in SMD ≈ –0.30 for depression and –0.28 for anxiety, enhancing mood by reducing emotional symptom burden.

Taylor, G. M. J., Lindson‑Hawley, N., Farrow, C., & Aveyard, P. (2021). Smoking cessation for improving mental health. The Cochrane Database of Systematic Reviews.

The Science of Impact

Quitting smoking can lead to a 30% reduction in depression symptoms.

Improved mental health outcomes can enhance overall quality of life.

Reducing anxiety levels may decrease healthcare costs associated with mental health treatments.

Pro Tips

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Consider joining a smoking cessation program for support.

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Engage in daily physical activity for at least 30 minutes to boost mood.

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Practice mindfulness or meditation for 10 minutes each day.