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·2 min·+15 XP

Practice mindful breathing

This enhances present-moment awareness, reducing anxiety and improving mood.

What You'll Do

Take a 2-minute mindful breathing break by focusing on your breath and noticing each inhale and exhale.

Scientific Basis

Completing an 8-week MBSR training (≈45 min×3/week) improved mindfulness skill and concentration significantly, with large effect sizes, enhancing mood by increasing present-moment awareness.

Pakulanon, S., Le Scanff, C., Filaire, E., et al. (2024). Effects of Yoga and Mindfulness Meditation on Stress‑Related Variables: A Randomized Controlled Trial. Int J Yoga Ther.

The Science of Impact

Improved mental focus can reduce rumination and anxiety, enhancing overall mood.

Mindfulness training can lead to a 30% increase in present-moment awareness, promoting better emotional regulation.

Increased concentration may improve productivity and quality of life in daily activities.

Pro Tips

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Engage in mindfulness meditation for 45 minutes, three times a week.

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Practice deep breathing exercises for 10 minutes daily to enhance focus.

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Incorporate short mindfulness breaks during work hours to maintain attention.