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

Schedule hourly breaks

Regular breaks help maintain energy levels and prevent symptom exacerbation.

What You'll Do

Take a 5-minute break every hour to recharge and prevent fatigue.

Scientific Basis

Pacing-based rehabilitation reduced post-exertional symptom peaks by ~25% versus relaxation-only therapy in chronic fatigue patients, promoting mood stability by avoiding crashes.

Wikipedia on ME/CFS management referencing trial 2004.

The Science of Impact

Pacing therapy can lead to a significant improvement in daily functioning for chronic fatigue patients.

Reduced symptom peaks can enhance overall mood stability, contributing to better quality of life.

Implementing pacing strategies may decrease healthcare costs associated with chronic fatigue management.

Pro Tips

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Engage in 20-minute pacing sessions daily to manage energy levels.

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Incorporate short breaks every hour during activities to prevent symptom exacerbation.

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Track daily activities and symptoms to identify optimal pacing strategies.