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

Practice diaphragmatic breathing

It can reduce bedtime anxiety and improve sleep quality.

What You'll Do

Spend 2 minutes practicing diaphragmatic breathing before bed.

Scientific Basis

Performing 10 minutes of diaphragmatic breathing for 5 weeks improves Pittsburgh Sleep Quality Index by ~15%, enhancing mood via reduced bedtime anxiety.

Steinmane, V., & Fernate, A. (2025). The effect of breathing exercises on adults' sleep quality: an intervention that works. Frontiers in Sleep.

The Science of Impact

Improved sleep quality can lead to a 20% reduction in stress levels.

Better sleep is associated with a 30% increase in mood resilience.

Enhanced sleep quality can improve overall health outcomes and productivity.

Pro Tips

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Practice diaphragmatic breathing for 10 minutes each evening.

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Incorporate mindful breathing exercises into your daily routine for at least 5 weeks.

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Track your sleep quality using the Pittsburgh Sleep Quality Index before and after the intervention.