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·5 min·+25 XP

Walk every hour

It boosts energy and improves mood.

What You'll Do

Take a brisk 5-minute walk every hour during your workday.

Scientific Basis

Performing 5‑minute brisk walking bouts every hour elevated self-perceived energy and improved mood vs an uninterrupted sitting day (~p<0.05).

Bergouignan, A., et al. (2016). Effect of frequent interruptions of prolonged sitting on self-reported energy, mood, and food cravings. International Journal of Behavioral Nutrition and Physical Activity.

The Science of Impact

Breaking up sitting with short walks can enhance workplace productivity by improving mood.

Improved mood can lead to better social interactions and overall quality of life.

Increased energy levels can reduce fatigue and enhance daily performance.

Pro Tips

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Take a brisk 5-minute walk every hour during your workday.

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Incorporate walking meetings to stay active while discussing tasks.

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Set reminders to stand and walk around every 60 minutes.