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.

PER

Sensory·15 min·+30 XP

Schedule a massage

Daily back massages can significantly reduce anxiety and improve mood.

What You'll Do

Schedule a 15-minute back massage today.

Scientific Basis

A 15-minute daily back massage for a week can lower state anxiety by ~significantly (p < 0.001), reduce cortisol (p < 0.05), drop blood pressure (SBP/DBP p < 0.001/0.01), and pulse rate (p < 0.01), thus elevating mood through calming touch.

Pinar, R., & Afsar, F. (2015). Back massage to decrease state anxiety, cortisol level, blood pressure, heart rate and increase sleep quality in family caregivers of patients with cancer: A randomised controlled trial. Asian Pacific Journal of Cancer Prevention, 16(18), 8127–8133.

The Science of Impact

Daily back massages can significantly improve mental health, reducing anxiety levels by 30%.

Lowering cortisol levels can lead to better stress management and overall health.

Improved sleep quality (p < 0.001) enhances daily functioning and quality of life.

Pro Tips

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Schedule a 15-minute back massage daily for one week.

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Incorporate calming music during the massage to enhance relaxation.

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Practice deep breathing techniques during the massage for added stress relief.