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·15 min·+30 XP

Schedule a massage

Nurturing touch significantly lowers anxiety and blood pressure.

What You'll Do

Schedule a 15-minute back massage to unwind and reduce stress.

Scientific Basis

Receiving a daily 15-minute back massage for one week lowered caregivers’ systolic BP by ~10 mmHg, diastolic BP by ~6 mmHg, heart rate, cortisol, and state anxiety (all p < .01), anchoring stress relief through nurturing touch.

Pinar, R. (2015). Back massage to decrease state anxiety, cortisol level, blood pressure, pulse rate and improve sleep quality in family caregivers of patients with cancer. European Journal of Integrative Medicine.

The Science of Impact

Daily back massages can lead to a 10 mmHg reduction in systolic blood pressure, promoting cardiovascular health.

Lowering cortisol levels through massage can enhance emotional wellbeing and reduce stress-related health risks.

Improved sleep quality (p < 0.001) can enhance overall quality of life for caregivers.

Pro Tips

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Schedule a 15-minute back massage daily to reduce stress.

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Incorporate nurturing touch into your routine to lower anxiety levels.

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Monitor your blood pressure weekly to track improvements.