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.

SPI

Emotional·2 min·+15 XP

Focus on your breath

This practice enhances interoceptive awareness, helping you better understand your emotions.

What You'll Do

Take a moment to close your eyes and focus on your breath for 2 minutes, noticing any physical sensations in your body.

Scientific Basis

Eight weeks of body scan training can significantly reduce EEG delta and gamma activity, supporting enhanced interoceptive awareness and emotion regulation.

Ng, H. Y. H., Wu, C. W., et al. (2021). Mindfulness Training Associated With Resting-State Electroencephalograms Dynamics in Novice Practitioners. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2021.748584

The Science of Impact

Improved emotion regulation can lead to better mental health outcomes, reducing anxiety and depression symptoms.

Enhanced interoceptive awareness may improve decision-making and emotional responses in daily life.

Lower EEG activity is associated with reduced stress levels, contributing to overall wellbeing.

Pro Tips

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Practice body scan meditation for 20 minutes daily to enhance emotional clarity.

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Engage in mindfulness exercises at least 3 times a week to maintain benefits.

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Incorporate deep breathing techniques during body scans to further reduce stress.