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

Eat mindfully

This enhances awareness of your food, reducing stress-eating tendencies.

What You'll Do

Eliminate distractions while eating.

Scientific Basis

Practicing mindful eating (attending to sensory experience) for at least one meal daily over 8 weeks can reduce stress‑eating tendencies by ~30%, improving mood by increasing interoceptive awareness and emotional regulation.

Janssen, L. K., et al. (2023). The effects of an 8‑week mindful eating intervention on reward anticipation and eating behavior

The Science of Impact

Mindful eating can lead to a 30% reduction in stress-eating, promoting healthier eating behaviors.

Improved emotional regulation through mindful eating can enhance overall mood stability.

Lowering reward drive from food may contribute to better long-term weight management.

Pro Tips

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Practice mindful eating for at least one meal daily over 8 weeks.

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Spend 20 minutes focusing on the sensory experience of your food during meals.

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Eliminate distractions (like phones or TV) while eating to enhance mindfulness.