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

Practice deep breathing

This technique can enhance your HRV and reduce stress.

What You'll Do

Take 5 deep breaths, inhaling for 4 seconds and exhaling for 6 seconds.

Scientific Basis

HRV resonance practice twice daily for two weeks increased overall HRV and reduced self-reported stress by ~30%, supporting mood through autonomous regulation.

Lehrer, P. M., Vaschillo, E., & Gevirtz, R. (2020). Heart Rate Variability Biofeedback Improves Emotional and Physical Health and Performance: A Systematic Review and Meta‑Analysis. Applied Psychophysiology and Biofeedback.

The Science of Impact

Improving HRV can enhance emotional regulation, leading to better mood stability.

A 20-40% reduction in stress and anxiety can significantly improve quality of life.

Biofeedback techniques are cost-effective interventions for mental health management.

Pro Tips

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Practice HRV resonance techniques for 20 minutes, twice daily.

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Incorporate deep breathing exercises into your routine to enhance HRV.

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Track your HRV using a wearable device to monitor progress.