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·2 min·+15 XP

Walk briskly for 2 minutes

This quick activity can help improve your mood and emotional regulation.

What You'll Do

Take a brisk 2-minute walk to elevate your heart rate.

Scientific Basis

A single 30-minute treadmill session at 75–85% max HR reduces the brain’s response to negative emotional stimuli by 20%, improving emotional regulation and mood.

Tartar, J. L., et al. (2018). Acute Aerobic Exercise Decreases a Neurophysiological Response to Emotionally Negative Stimuli.

The Science of Impact

Improving emotional regulation can lead to better mental health outcomes, reducing anxiety and depression symptoms.

Enhanced mood stabilization may improve overall quality of life and daily functioning.

Regular aerobic exercise can serve as a cost-effective intervention for stress management.

Pro Tips

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Engage in a 30-minute treadmill session at 75–85% max heart rate three times a week.

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Incorporate a warm-up and cool-down period of 5 minutes before and after your workout.

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Monitor your heart rate to ensure you are within the target range during exercise.