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 muscle relaxation

This technique can help reduce stress and lower blood pressure.

What You'll Do

Take a moment to tense and relax each muscle group in your body, starting from your toes and moving up to your head.

Scientific Basis

Practicing PMR daily for 8 weeks can reduce systolic blood pressure by ~9.4 mmHg and heart rate modestly, supporting mood via reduced physiological stress.

Bucur, S. M. (2025). Observational study on progressive muscle relaxation: effects on anxiety, blood pressure, heart rate. International Journal of Health Sciences.

The Science of Impact

Lowering systolic blood pressure can significantly reduce the risk of cardiovascular diseases.

Reduced anxiety levels can improve overall mental health and quality of life.

Practicing PMR can lead to better emotional regulation and stress management.

Pro Tips

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Practice PMR for 20 minutes daily to experience benefits.

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Incorporate deep breathing exercises during PMR sessions.

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Set a consistent time each day for your relaxation practice.