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·15 min·+30 XP

Walk briskly for 15 minutes

This simple change can reduce depression risk and uplift your mood.

What You'll Do

Take a brisk 15-minute walk instead of sitting during your break.

Scientific Basis

Replacing 15 min of sitting with brisk walking reduces depression risk odds by ~26%, uplifting mood via increased daily movement.

Choi, K., et al. (2019). More evidence that exercise can boost mood. Harvard T.H. Chan School of Public Health commentary on cohort data

The Science of Impact

Reducing sedentary time can lead to a significant decrease in depression risk, improving overall mental health.

Increased physical activity can enhance mood and quality of life, potentially reducing healthcare costs associated with mental health treatment.

Simple lifestyle changes, like walking, can be easily integrated into daily routines, making mental health improvements accessible.

Pro Tips

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Replace 15 minutes of sitting with brisk walking daily.

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Incorporate short walking breaks every hour during work hours.

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Aim for at least 150 minutes of moderate-intensity walking each week.