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

Stretch major muscles

Stretching can lower anxiety and improve sleep quality.

What You'll Do

Spend 2 minutes stretching your major muscle groups to help reduce tension and improve your mood.

Scientific Basis

Regular stretching lowers tension‑anxiety scores in chronic insomnia patients by up to ~5 units, improving mood through better sleep and reduced arousal.

Carvalho, V. R. D., et al. (2018). Effects of resistance exercise and stretching on sleep, mood, and quality of life in chronic insomnia patients.

The Science of Impact

Improving sleep quality can enhance overall mood and reduce anxiety levels.

Better sleep may lead to improved daily functioning and productivity.

Reduced physiological arousal can contribute to long-term mental health benefits.

Pro Tips

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Incorporate 10 minutes of stretching into your daily routine.

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Practice stretching exercises at least 5 times a week.

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Focus on major muscle groups to maximize relaxation effects.