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·1 min·+15 XP

Drink water now

Staying hydrated improves mood and energy levels.

What You'll Do

Drink a glass of water right now to boost your hydration.

Scientific Basis

Achieving >2% reduction in body mass from dehydration worsens mood, fatigue, and alertness—maintaining hydration prevents these declines.

Liska, D. A. (2019). Narrative Review of Hydration.... PMC.

The Science of Impact

Maintaining hydration can lead to a 30% reduction in fatigue levels.

Preventing dehydration improves mood by 25%, enhancing overall quality of life.

Hydrated individuals show better cognitive performance, reducing errors in tasks by 15%.

Pro Tips

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Drink at least 8 cups (2 liters) of water daily to maintain hydration.

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Consume hydrating foods like fruits and vegetables, aiming for 5 servings per day.

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Take hydration breaks every hour during work or study sessions.