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

Add walnuts to meal

Walnuts help lower inflammation and improve mood.

What You'll Do

Add a handful of walnuts to your breakfast or snack today.

Scientific Basis

Including walnuts, fruits, vegetables and whole grains daily reduces dietary inflammatory index and is associated with ~30% lower biomarkers like CRP in cohort studies, enhancing mood via nutrient‑driven inflammation control.

van Zonneveld, S. M. (2024). An Anti‑Inflammatory Diet and Its Potential Benefit for Mental Health. PMC. International Journal.

The Science of Impact

Lowering inflammation can reduce the risk of chronic diseases, improving overall health.

A 30% reduction in CRP levels is linked to lower prevalence of depression and anxiety.

Improved mood can enhance quality of life and productivity.

Pro Tips

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Incorporate a serving of walnuts into your daily diet.

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Aim for at least 5 servings of fruits and vegetables each day.

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Choose whole grains over refined grains at every meal.