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·1 min·+15 XP

Ground yourself physically

This technique can reduce heart rate and calm your mood.

What You'll Do

Wiggle your toes and press your feet into the ground for 1 minute during anxiety episodes.

Scientific Basis

Wiggling toes and pressing feet into the floor for 1 minute during anxiety episodes reduced heart rate by ~5 bpm, calming mood by calming physiological activation.

Counselling Connection review citing Carver & O’Malley (2015) and others

The Science of Impact

Grounding techniques can provide immediate relief from anxiety symptoms, evidenced by a measurable heart rate decrease.

Reducing heart rate by ~5 bpm can enhance overall emotional stability and improve daily functioning.

Simple physical actions like toe wiggling can be easily integrated into daily routines for anxiety management.

Pro Tips

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Wiggle your toes and press your feet into the ground for 1 minute during anxiety episodes.

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Practice grounding techniques 2-3 times a day to reinforce calming effects.

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Combine toe wiggling with deep breathing exercises for enhanced relaxation.