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.

SPI

Emotional·2 min·+15 XP

Focus on your breath

This practice enhances emotional awareness and can boost positive emotions.

What You'll Do

Take 2 minutes to focus on your breath, noticing how your body feels with each inhale and exhale.

Scientific Basis

Practicing a body scan for 11 minutes daily can significantly increase positive emotions like elevation and gratitude, improving emotional wellbeing by up to 22%.

Dambrun, M., Hanley, A. W., Garland, E. L., et al. (2024). The effect of a short mindfulness meditation practice on positive mental health: Self-transcendence as a mediating process. International Journal of Wellbeing. https://doi.org/10.5502/ijw.v14i3.3635

The Science of Impact

Improving emotional wellbeing by 22% can lead to better mental health outcomes.

Enhanced positive emotions can contribute to increased life satisfaction and resilience.

Regular meditation practices may reduce healthcare costs associated with mental health issues.

Pro Tips

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Practice a body scan meditation for 11 minutes daily.

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Incorporate breath meditation for an additional 10 minutes to further enhance emotional wellbeing.

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Set a consistent time each day to establish a routine for your meditation practice.