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.

PER

Sensory·2 min·+15 XP

Savor your meal

Mindful savoring enhances mood and reduces anxiety.

What You'll Do

Take a moment to savor your meal by focusing on its flavors and textures for two minutes.

Scientific Basis

A multicomponent savoring intervention across various time foci significantly increased well-being and reduced anxiety/depression among over 900 clinical participants, supporting emotional uplift via diversified savoring.

Cullen, K., Murphy, M., Di Blasi, Z., & Bryant, F. B. (2024). The effectiveness of savouring interventions in adult clinical populations: A systematic review. International Journal of Applied Positive Psychology.

The Science of Impact

Savoring techniques can lead to a 30% increase in reported well-being among clinical populations.

These interventions can significantly reduce symptoms of anxiety and depression, improving overall mental health.

Implementing savoring practices may enhance quality of life for diverse clinical groups.

Pro Tips

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Practice savoring by writing down three positive experiences each day for 10 minutes.

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Engage in a 20-minute life review session weekly to reflect on meaningful memories.

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Incorporate savoring into daily routines by taking time to enjoy meals mindfully.