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·5 min·+25 XP

Do leg extensions

Boosts circulation and uplifts mood.

What You'll Do

Perform leg extensions for 5 minutes every hour.

Scientific Basis

Small movement snacks (e.g. leg extensions) spaced hourly improve cardiometabolic markers modestly and uplift mood through increased circulation.

Cart, C. (2025). Offset Sedentary Lifestyles With Active Microbreaks. Institute for Functional Medicine article.

The Science of Impact

Incorporating hourly movement can lead to a 10% improvement in insulin sensitivity.

Regular microbreaks can enhance mood, reducing feelings of fatigue by 25%.

Even minimal activity can refresh mental clarity, improving productivity by 15%.

Pro Tips

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Perform leg extensions for 5 minutes every hour.

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Take a 2-minute walk every hour to boost circulation.

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Incorporate stretching exercises into your work routine every 60 minutes.