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.

SPI

Emotional·1 min·+15 XP

Practice self-touch breathing

This technique lowers cortisol and enhances emotional resilience.

What You'll Do

Place your hand on your heart and take slow, deep breaths for 30 seconds when feeling stressed.

Scientific Basis

Combining breathing with hand-on-heart for ~30 s during distress lowers cortisol by ~17% and increases HRV by ~20%, improving emotional resilience through physiological regulation.

Dreisörner, A., et al. (2021). Self-soothing touch and being hugged reduce cortisol responses…

The Science of Impact

Lowering cortisol by 17% can significantly reduce stress-related health issues.

Increasing HRV by 20% is associated with improved emotional resilience and overall wellbeing.

This technique can be easily integrated into daily routines, promoting mental health.

Pro Tips

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Practice self-touch with slow breathing for 30 seconds during stressful moments.

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Incorporate this technique 3 times daily to enhance emotional regulation.

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Combine this practice with mindfulness meditation for added benefits.