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.

PER

Sensory·3 min·+20 XP

Cold water immersion

It enhances noradrenaline release, improving mood and focus.

What You'll Do

Immerse your hands in cold water for 3 minutes to boost alertness.

Scientific Basis

Cold water hand immersion for brief periods boosts noradrenaline levels, enhancing alertness and cognitive arousal—which may improve mood via tactile neurochemical alerting.

SplashNI. (2024). The science of cold-water shock. Splash Northern Ireland Blog.

The Science of Impact

Cold water immersion can lead to a 250% increase in noradrenaline, enhancing alertness and cognitive function.

Improved mood and mental clarity can contribute to better workplace productivity and overall quality of life.

Regular practice may serve as a low-cost intervention for mood enhancement and cognitive support.

Pro Tips

💡

Immerse your hands in cold water for 3 minutes daily.

💡

Try cold showers for 5 minutes to boost overall alertness.

💡

Incorporate cold water immersion into your morning routine for a refreshing start.