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

Deep breathe now

Deep breathing can enhance autonomic control and reduce anxiety.

What You'll Do

Practice deep breathing for 2 minutes to calm your mind.

Scientific Basis

Ten 20‑minute HRVB sessions in anxious children significantly decreased mean anxiety scores (~25%) post‑intervention, benefiting mood by increased autonomic control.

Anonymous (2021). Is heart rate variability biofeedback useful in children and ... Journal of Child Psychology and Psychiatry.

The Science of Impact

Early intervention in anxiety can lead to improved emotional regulation, crucial for long-term mental health.

Reducing anxiety in children can enhance academic performance and social interactions.

Improved autonomic control may lead to better overall physical health outcomes.

Pro Tips

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Engage children in 20-minute HRVB sessions twice a week.

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Incorporate breathing exercises for 5 minutes daily to enhance autonomic control.

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Encourage mindfulness activities for at least 10 minutes each day.