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.

PER

Sensory·2 min·+15 XP

Self-massage with lotion

This can help reduce anxiety and promote relaxation, similar to the effects of Thai massage.

What You'll Do

Give yourself a gentle full-body rub with lotion for 2 minutes.

Scientific Basis

Traditional Thai massage reducing heart rate by ~5.6 bpm (p = 0.001) and anxiety scores by ~38 points on STAI (p < 0.001) anchors mood through rhythmic full-body touch.

Chompoopan, W., Eungpinichpong, W., & Eungpinichpong, W. (2018). Effects of traditional Thai massage on heart rate, blood pressure, and anxiety in depression patients: A pilot study. International Journal of Depression.

The Science of Impact

Thai massage can significantly lower heart rate, promoting relaxation and reducing stress.

A 38-point decrease in anxiety scores indicates a substantial improvement in emotional wellbeing.

Incorporating Thai massage into treatment plans may enhance overall mental health outcomes for depressed patients.

Pro Tips

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Consider scheduling a Thai massage session at least once a month for optimal benefits.

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Engage in a 30-minute session to maximize relaxation and mood enhancement.

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Combine Thai massage with mindfulness practices for improved emotional regulation.