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

Deep breathe and visualize

This helps reduce anxiety and promotes relaxation by calming the body and uplifting mood.

What You'll Do

Practice deep breathing for 2 minutes while visualizing a peaceful scene.

Scientific Basis

A single 20‑minute guided imagery session can lower heart rate by ~5 bpm and systolic blood pressure by ~4 mmHg, calming the body and uplifting mood through immediate physiological relaxation.

Parizad, N., & Goli, R. (2021). Effect of guided imagery on anxiety, muscle pain, and vital signs in patients with COVID‑19: A randomized controlled trial.

The Science of Impact

Guided imagery can provide immediate physiological relaxation, which is crucial for managing anxiety in high-stress situations.

Reducing heart rate and blood pressure can lower the risk of cardiovascular issues, especially in vulnerable populations.

Improving mood through guided imagery may enhance overall quality of life and mental health outcomes.

Pro Tips

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Engage in a 20-minute guided imagery session daily to reduce anxiety and improve mood.

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Practice deep breathing techniques during guided imagery to enhance relaxation effects.

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Incorporate calming music or nature sounds during your sessions for a more immersive experience.