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·2 min·+15 XP

Practice external observation

This enhances focus and reduces cognitive fatigue.

What You'll Do

Spend 2 minutes observing your surroundings and noting three things you can see, hear, or feel that capture your attention.

Scientific Basis

Using variable practice with external attention improves attention performance in older adults by over 20%, promoting engagement and reduced cognitive fatigue.

Banari, N., et al. (2023). Efficacy of cognitive attentional focus instructions and training schedule on cognitive performance in elderly men.

The Science of Impact

Enhancing attention performance can lead to improved daily functioning in older adults.

Improved cognitive engagement may reduce the risk of cognitive decline by promoting sustained mental activity.

Effective attention strategies can contribute to better quality of life and mental health outcomes.

Pro Tips

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Engage in 20-minute sessions of variable practice focusing on external cues.

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Incorporate activities like outdoor games that require attention to changing environments.

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Practice mindfulness techniques that emphasize external awareness for 10 minutes daily.