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.

CHA

Social·2 min·+15 XP

Deep breathing exercise

It helps reduce emotional reactivity, leading to calmer discussions.

What You'll Do

Take 5 deep breaths before your conversation.

Scientific Basis

Mindfulness exercises before difficult conversations can reduce emotional reactivity by 15%, helping maintain constructive dialogue.

Ahmad, N., & Khan, M. (2019). Fostering social harmony: A peace-building approach to interpersonal conflict. Journal of Peacebuilding & Development, 14(2), 165-182.

The Science of Impact

Lower emotional reactivity can lead to more constructive and solution-focused conversations.

Improved communication skills can enhance personal and professional relationships.

Mindfulness practices may contribute to overall emotional wellbeing and resilience.

Pro Tips

💡

Practice mindfulness exercises for 10 minutes before challenging conversations.

💡

Engage in deep breathing techniques to center yourself before discussions.

💡

Reflect on your feelings and thoughts for 5 minutes prior to the conversation.