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·1 min·+15 XP

Stretch every 20-30 minutes

Interrupting static posture reduces fatigue and discomfort.

What You'll Do

Take a 1-minute stretch break every 20–30 minutes during work.

Scientific Basis

Stretching every 20–30 minutes during sedentary periods relieves discomfort and lifts mood by interrupting static posture before fatigue sets in.

Luger, T., et al. (2019). Work‑break schedules for preventing musculoskeletal symptoms and fatigue. International Journal of Environmental Research and Public Health.

The Science of Impact

Reducing fatigue can enhance workplace productivity by up to 25%.

Improved physical comfort correlates with a 20% increase in overall job satisfaction.

Regular microbreaks can lower the risk of chronic musculoskeletal disorders.

Pro Tips

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Take a 1-minute stretch break every 20–30 minutes during work.

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Incorporate 5-minute walking breaks every hour to enhance circulation.

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Practice deep breathing exercises for 2 minutes during each break.