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·5 min·+25 XP

Practice mindfulness meditation

It enhances heart rate variability and reduces stress reactivity.

What You'll Do

Engage in 5 minutes of mindfulness meditation using a guided app.

Scientific Basis

Engaging in brief daily mindfulness meditation (<5 min) increased HRV and attenuated stress reactivity to acute stressors, reducing anxiety-related physiological arousal.

Kirk, U., et al. (2023). App‑Based Mindfulness for Attenuation of Subjective and Physiological Stress Reactivity. JMIR Mhealth Uhealth.

The Science of Impact

Elevated HRV is associated with improved autonomic resilience, indicating a calmer mood.

Reducing stress reactivity can lead to better mental health outcomes and lower anxiety levels.

Mindfulness practices can be easily integrated into daily routines, promoting overall wellbeing.

Pro Tips

💡

Engage in 5 minutes of mindfulness meditation daily.

💡

Use a mindfulness app for guided sessions to enhance focus.

💡

Practice deep breathing exercises during stressful moments.