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

Stretch and breathe

This can help reduce stress markers like cortisol and improve your mood.

What You'll Do

Spend 2 minutes doing static stretches while focusing on your breath.

Scientific Basis

Static stretching combined with slow breathing in women can reduce cortisol—a stress marker—indicating around ~ X% drop, improving mood via parasympathetic activation.

Sakurai, M., Ikarashi, Y., Tabuchi, M., Hu, A., Yamaguchi, T., & Kobayashi, H. (2024). Static Stretching Combined with Conscious Slower Breathing May Increase Parasympathetic Activity and Reduce Stress in Adult Women.

The Science of Impact

Lowering cortisol levels can lead to improved mental health and reduced anxiety.

Enhanced parasympathetic activation may improve overall mood and emotional resilience.

Regular practice can contribute to long-term stress management strategies.

Pro Tips

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Engage in 20-minute sessions of static stretching combined with slow breathing at least 3 times a week.

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Incorporate deep breathing exercises for 5 minutes before or after stretching.

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Focus on major muscle groups during stretching to maximize relaxation.