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.

INT

Mental·1 min·+15 XP

Practice focused breathing

This technique can enhance attention flexibility and reduce anxiety.

What You'll Do

Take a minute to practice focused breathing by inhaling deeply for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.

Scientific Basis

Attention training in students can increase attention flexibility by 35%, improving mood via greater mental control over ruminative thoughts.

Haukaas, R. B., et al. (2018). A Randomized Controlled Trial Comparing the Attention Training Technique and Mindful Self-Compassion. Frontiers in Psychology.

The Science of Impact

Improving attention flexibility by 35% can lead to enhanced self-regulation in students.

Greater mental control over ruminative thoughts can significantly reduce anxiety and depression symptoms.

Enhanced attention flexibility contributes to overall mental resilience and academic performance.

Pro Tips

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Engage in attention training exercises for at least 20 minutes daily.

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Practice mindfulness meditation for 10 minutes each day to enhance mental clarity.

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Incorporate focused breathing techniques during study sessions to improve concentration.