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.

SPI

Emotional·2 min·+15 XP

Deep breathing exercise

It enhances emotional recovery by increasing parasympathetic control.

What You'll Do

Engage in deep breathing for 2 minutes to calm your mind.

Scientific Basis

Mindfulness increases parasympathetic reactivity during emotional stress by 18%, promoting calm recovery and emotional resilience.

Patron, E., et al. (2023). The effects of mindfulness meditation and resonant frequency breathing. Biological Psychology, 180, 108535.

The Science of Impact

Greater parasympathetic control facilitates quicker emotional recovery, reducing stress-related health issues.

Improved emotional resilience can lead to a 30% decrease in anxiety symptoms over time.

Enhanced vagal tone is associated with lower risk of cardiovascular diseases.

Pro Tips

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Practice mindfulness meditation for at least 10 minutes daily.

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Engage in deep breathing exercises for 5 minutes during stressful situations.

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Incorporate mindful walking for 20 minutes three times a week.