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

Hydrate with water

Rehydrating can significantly improve mood and reduce fatigue.

What You'll Do

Drink 500 mL of water to boost your mood and reduce fatigue after dehydration.

Scientific Basis

Acute 500 mL water rehydration reduces fatigue scores by ~22% and improves total mood disturbance (TMD) in adults after dehydration.

Zhang, N., et al. (2019). Effects of Dehydration and Rehydration on Cognitive.... PMC.

The Science of Impact

Improving hydration can lead to a 22% decrease in fatigue, enhancing daily productivity.

Better hydration supports cognitive functions, with faster reaction times improving safety in daily activities.

Enhanced mood and reduced fatigue can lead to improved quality of life and mental health outcomes.

Pro Tips

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Drink 500 mL of water after periods of dehydration to boost mood.

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Aim to hydrate regularly throughout the day, targeting at least 2 liters.

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Monitor your hydration status by checking urine color; aim for light yellow.