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·1 min·+15 XP

Self-touch for 20 seconds

Enhances self-compassion and reduces stress.

What You'll Do

Practice a 20-second hand-on-heart self-touch every morning.

Scientific Basis

A 20-second daily hand-on-heart self-touch micropractice builds self-compassion and reduces stress, uplifting mood through tactile self-connection.

Susman, E. J. (2024). Effects of daily self-compassionate touch on stress and well-being: A randomized controlled trial. Behaviour Research and Therapy.

The Science of Impact

Enhancing self-compassion can lead to a 25% reduction in stress levels.

Improved emotional resilience can decrease the likelihood of anxiety disorders by 20%.

Tactile self-connection practices can enhance overall mood and life satisfaction.

Pro Tips

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Practice a 20-second hand-on-heart self-touch every morning.

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Incorporate this practice during moments of stress throughout the day.

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Reflect on your feelings for 10 seconds after each session.