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·25 min·+30 XP

Walk and rest

This helps manage fatigue and boosts mood through balanced activity.

What You'll Do

Take a 20-minute walk followed by a 5-minute rest to recharge your energy.

Scientific Basis

Tailored activity pacing interventions in MS patients reduced fatigue severity by ~15% and increased physical activity levels, improving mood via balanced exertion.

Abonie, U. S., & Hettinga, F. J. (2021). Effect of a Tailored Activity Pacing Intervention on Fatigue and Physical Activity Behaviours in Adults with Multiple Sclerosis. International Journal of Environmental Research and Public Health, 18(1), 17.

The Science of Impact

Reducing fatigue severity by 15% can significantly enhance daily functioning in MS patients.

Improved physical activity levels can lead to better overall health outcomes and quality of life.

Structured pacing may prevent energy crashes, supporting sustained engagement in daily activities.

Pro Tips

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Implement a pacing plan with 20-minute activity sessions followed by rest.

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Track daily activity levels to identify optimal pacing strategies.

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Engage in light physical activities, such as stretching or walking, for at least 30 minutes daily.