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

Incorporate berries daily

Berries are rich in antioxidants and anti-inflammatory properties that can improve mood.

What You'll Do

Add a serving of berries to your breakfast today.

Scientific Basis

Botanical anti‑inflammatory interventions as adjuncts reduce depressive symptoms by SMD ≈ –0.86 in older adults, indicating substantial mood improvement through dietary anti‑inflammatory mechanisms.

Gong, H., et al. (2025). Anti‑inflammatory interventions for the treatment and prevention of depression among older adults: a meta‑analysis. Translational Psychiatry.

The Science of Impact

Older adults often experience depression, and effective interventions can significantly enhance quality of life.

Reducing depressive symptoms can lead to improved physical health outcomes and lower healthcare costs.

Incorporating botanical interventions may provide a natural alternative to traditional antidepressants.

Pro Tips

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Incorporate botanical anti-inflammatory foods into your diet at least 3 times a week.

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Consider omega-3 supplements, aiming for a daily intake of 1,000 mg.

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Engage in regular physical activity, such as walking for 30 minutes daily, to further support mood improvement.