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

Do bodyweight squats

This boosts mood and reduces fatigue.

What You'll Do

Perform 5 bodyweight squats while focusing on your breath.

Scientific Basis

Performing bodyweight squats during pregnancy (8 sessions) reduced fatigue with effect size d = 2.81 and improved QoL domains by up to d = 3.50, enhancing mood via functional strength and energy gain.

Malmir, M., et al. (2022). Effect of Squat Exercises on Fatigue and Quality of Life (QoL) of Pregnant Women: A Randomized Controlled Trial Study

The Science of Impact

Reduced fatigue can enhance daily functioning and overall wellbeing during pregnancy.

Improved QoL can lead to better mental health outcomes for expectant mothers.

Functional strength exercises may contribute to healthier pregnancy experiences.

Pro Tips

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Perform bodyweight squats for 20 minutes, 2-3 times a week.

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Incorporate deep breathing during squats to enhance relaxation.

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Track your energy levels before and after each session for personal insights.