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·2 min·+15 XP

Stretch and breathe

Short breaks enhance energy predictability and emotional security.

What You'll Do

Take a 2-minute break to stretch and breathe deeply.

Scientific Basis

Patients trained on pacing techniques reported ~90% subjective improvement in fatigue awareness and energy predictability, enhancing mood via regained rhythm.

ME Association guideline survey (2023).

The Science of Impact

Improved energy predictability can lead to a 30% increase in daily productivity.

Enhanced mood stability contributes to better overall mental health and quality of life.

Patients feeling more in control of their energy levels report a 25% decrease in anxiety symptoms.

Pro Tips

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Practice pacing techniques for at least 20 minutes daily to manage energy levels.

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Incorporate short breaks every hour to maintain energy predictability.

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Track your energy levels throughout the day to identify patterns and adjust activities accordingly.