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 resonance breathing

This technique can help reduce anxiety and improve heart rate variability.

What You'll Do

Spend 2 minutes practicing resonance breathing by inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6 seconds.

Scientific Basis

Teaching resonance breathing with HRV biofeedback improved HRV and reduced anxiety symptoms significantly in clinical depression and insomnia patients (~20% anxiety score reduction).

Lehrer, P. M. & Gevirtz, R. (2014). Heart Rate Variability Biofeedback and Other Psychophysiological Procedures as Important Elements in Psychotherapy.

The Science of Impact

Improving HRV through biofeedback can enhance emotional regulation and resilience.

A 20% decrease in anxiety symptoms can lead to improved daily functioning and quality of life.

Increased HRV is associated with better cardiovascular health and stress management.

Pro Tips

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Practice resonance breathing for 20 minutes daily using HRV biofeedback.

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Engage in guided breathing sessions at least 3 times a week.

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Monitor your HRV weekly to track improvements.