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 every hour

This helps maintain mood and cognitive function.

What You'll Do

Stand up and stretch for 2 minutes every hour.

Scientific Basis

Interrupting sitting with moderate‑intensity activity maintains choice reaction time and preserves mood versus decline in non-interrupted sitting.

Kuang, J., et al. (2025). Interrupting sitting with moderate‑intensity physical activity preserves cognitive performance and mood.

The Science of Impact

Maintaining cognitive function during prolonged sitting can enhance productivity by up to 20%.

Regular movement breaks can reduce the risk of mood disorders associated with sedentary behavior.

Incorporating activity breaks can improve overall mental wellbeing and reduce fatigue.

Pro Tips

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Take a 5-minute walk every hour to boost mood and cognition.

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Incorporate 10-minute stretching sessions every 30 minutes during work.

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Engage in 15 minutes of moderate-intensity exercise, like brisk walking, during lunch breaks.