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·5 min·+25 XP

Walk every 30 minutes

This helps reduce blood glucose spikes and improves mood.

What You'll Do

Take a 5-minute walk every 30 minutes while working.

Scientific Basis

A 5‑minute walking break every 30 min of sitting reduced post‑meal blood glucose by ~58% and blood pressure by ~5 mmHg, and improved mood and reduced fatigue significantly.

Diaz, K. M., et al. (2023). Effect of 5‑minute walk breaks every 30 min on metabolic and mood outcomes during prolonged sitting.

The Science of Impact

Implementing micro-walks can significantly improve metabolic health, reducing glucose spikes by 58%.

Lowering systolic blood pressure by 5 mmHg can decrease the risk of cardiovascular diseases.

Improving mood and reducing fatigue can enhance productivity and overall quality of life.

Pro Tips

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Take a 5-minute walk every 30 minutes during work hours.

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Incorporate walking breaks into meetings or phone calls.

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Set a timer to remind yourself to stand and walk regularly.