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

Practice loving-kindness thoughts

This can enhance relaxation and promote a positive mood.

What You'll Do

Spend 2 minutes focusing on sending kind thoughts to yourself and others, visualizing their happiness.

Scientific Basis

A single 10‑minute loving-kindness meditation shows immediate increase in RSA (vagal tone) by ~10%, calming nervous system while promoting positive mood.

Law, W. T., & Wong, K. (2011). Immediate psychophysiological effects of loving-kindness meditation on vagal tone and respiration rate. Psychophysiology.

The Science of Impact

A 10% increase in RSA suggests immediate physiological benefits for stress reduction.

Enhanced vagal tone is linked to improved emotional regulation and resilience.

Short meditation sessions can be easily integrated into daily routines for mental health support.

Pro Tips

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Practice loving-kindness meditation for 10 minutes daily to enhance relaxation.

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Incorporate deep breathing exercises for 5 minutes before or after meditation.

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Set a calming environment with soft music or nature sounds during meditation.