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 tension and improve mood by promoting relaxation.

What You'll Do

Take 2 minutes to stretch your neck and shoulders while focusing on your breath.

Scientific Basis

A telehealth‑supervised 12‑week stretching programme in women with fibromyalgia can reduce PHQ‑9 depression scores by ~30%, uplifting mood through pain relief and improved sleep.

Costa, B. O. d., Andrade, L. S., Botton, C. E., & Alberton, C. L. (2023). Effects of a Telehealth Stretching Exercise Program on Pain, Sleep, Depression, and Functionality of Women with Fibromyalgia during the COVID‑19 Pandemic.

The Science of Impact

A 30% reduction in depression scores can significantly enhance quality of life for fibromyalgia patients.

Improved sleep quality can lead to better overall health outcomes and reduced healthcare costs.

Guided stretching may serve as a low-cost intervention for managing fibromyalgia symptoms.

Pro Tips

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Engage in supervised stretching sessions for 30 minutes, three times a week.

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Incorporate deep breathing exercises during stretching to enhance relaxation.

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Track your mood and pain levels weekly to monitor progress.