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·1 min·+15 XP

Drink water now

Staying hydrated supports energy and mood stability.

What You'll Do

Drink a glass of water now to kickstart your hydration for the day.

Scientific Basis

Ensuring ~2.7 L/day (women) or 3.7 L/day (men) total water from fluids and food supports energy, digestion, and prevents mood changes due to dehydration.

EFSA Panel on Dietetic Products (2025). Dietary Reference Values for Water. European Food Safety Authority.

The Science of Impact

Proper hydration can enhance cognitive function, improving productivity by up to 14%.

Dehydration can lead to a 20% decrease in physical performance, impacting daily activities.

Maintaining hydration can reduce the risk of mood disorders, with studies showing a 30% decrease in anxiety symptoms.

Pro Tips

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Aim to drink at least 2.7 L/day for women and 3.7 L/day for men, including food contributions.

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Incorporate hydrating foods like cucumbers and oranges into your daily diet.

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Set reminders to drink water every hour to maintain hydration levels.