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

Walk and breathe deeply

This boosts mood and cognitive function by combining light exercise with relaxation.

What You'll Do

Take a 2-minute walk while practicing deep breathing to refresh your mind.

Scientific Basis

Multimodal training combining diet advice and light exercise with brain games can increase subjective wellbeing by 53%, amplifying mood through holistic lifestyle changes.

Casagrande, G. et al. (2022). BrainProtect: A cognitive training program with nutritional counseling.

The Science of Impact

Integrating physical and cognitive activities can lead to significant emotional uplift, as evidenced by a 53% increase in wellbeing scores.

Improving wellbeing through holistic methods can enhance overall quality of life and reduce healthcare costs associated with mental health issues.

Participants reported increased social interaction, which is linked to improved mental health outcomes.

Pro Tips

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Engage in 30-minute weekly sessions combining light exercise and brain games.

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Incorporate dietary advice by including at least 5 servings of fruits and vegetables daily.

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Practice relaxation techniques for 10 minutes each day to enhance mood.