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

Deep breathing can enhance emotional regulation and reduce stress.

What You'll Do

Take 5 deep breaths, focusing on your exhale to calm your mind.

Scientific Basis

Daily HRVB practice over 4 weeks reduced PTSD symptoms by ~40% and improved HRV coherence parameters, supporting mood via trauma stress reduction.

Lei, X., et al. (2020). HRV-biofeedback for PTSD symptoms: randomized controlled pilot. Applied Psychophysiology and Biofeedback.

The Science of Impact

A 40% reduction in PTSD symptoms can significantly improve daily functioning and quality of life.

Improved HRV coherence is linked to better emotional regulation and resilience against stress.

HRVB can be a cost-effective intervention for mental health treatment, reducing the need for medication.

Pro Tips

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Practice HRVB for 20 minutes daily to enhance emotional regulation.

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Incorporate deep breathing exercises during HRVB sessions for better results.

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Track your PTSD symptoms weekly to monitor progress and adjust practices as needed.