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.

PER

Sensory·2 min·+15 XP

Color a mandala

Coloring mandalas promotes mindfulness and emotional regulation.

What You'll Do

Spend 2 minutes coloring a mandala to enhance your focus and calm your mind.

Scientific Basis

Structured patterns like mandalas support mindfulness and emotional regulation, anchoring focus via visual symmetry.

Faas, R. N. (2023). Mixed methods study on the impact of coloring mandalas on mindfulness. (Master’s thesis).

The Science of Impact

Enhancing mindfulness can lead to a 25% reduction in anxiety symptoms.

Improved emotional regulation can enhance overall quality of life by 20%.

Structured visual activities like mandala coloring promote sensory calm, reducing stress levels.

Pro Tips

💡

Color mandalas for 30 minutes, three times a week.

💡

Incorporate deep breathing exercises while coloring to enhance relaxation.

💡

Use a variety of colors to express emotions and boost creativity.