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·2 min·+15 XP

Focus on your breath

This practice can help you become more aware of your emotions and reduce emotional regulation difficulties.

What You'll Do

Take a moment to close your eyes and focus on your breath for 2 minutes, noticing any physical sensations in your body.

Scientific Basis

Engaging in body scan meditation for 3 weeks can reduce difficulties in emotion regulation by ~2.4 points, promoting calmer emotional responses.

Sauer-Zavala, S., Walsh, E., Eisenlohr-Moul, T. A., & Lykins, E. L. B. (2013). Comparing Mindfulness-Based Intervention Strategies: Differential Effects of Sitting Meditation, Body Scan, and Mindful Yoga. Mindfulness. https://doi.org/10.1007/s12671-012-0139-9

The Science of Impact

Improved emotional regulation can lead to better mental health outcomes, reducing anxiety and stress levels.

Enhanced emotional control may improve interpersonal relationships and social functioning.

Practicing body scan meditation can be a cost-effective mental health intervention for students.

Pro Tips

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Engage in body scan meditation for 20 minutes, 3 times a week.

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Incorporate deep breathing exercises before starting your meditation session.

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Find a quiet and comfortable space to minimize distractions during your practice.