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

Practice self-holding touch

This practice can lower stress levels and improve mood.

What You'll Do

Spend 20 seconds holding your own arms or shoulders gently while taking deep breaths.

Scientific Basis

Daily 20-second self-touch practice reduces stress hormone levels and enhances emotional resilience, supporting mood through intentional self-holding touch.

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

Reduces stress hormone levels, leading to improved mental health outcomes.

Supports emotional resilience, which can enhance overall quality of life.

Encourages sensory-based self-care practices that are easy to implement.

Pro Tips

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Practice self-touch for 20 seconds daily to lower stress levels.

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Incorporate this practice into your morning routine for consistent benefits.

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Combine self-touch with deep breathing for enhanced relaxation.