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·5 min·+25 XP

Consume fatty fish

Fatty fish are rich in omega-3s, which can lower inflammation and improve mood.

What You'll Do

Eat a serving of fatty fish like salmon or mackerel today.

Scientific Basis

Eating ~3 g/day of omega‑3 (EPA+DHA) for 12 weeks can lower CRP by ~20%, reducing inflammation and visibly lifting mood through lowering systemic inflammatory stress.

Elisia, I. (2022). Omega‑3 fatty acid supplementation reduces systemic inflammation markers in adults at high risk of lung cancer. Frontiers in Nutrition.

The Science of Impact

Lowering CRP by 20% can significantly reduce systemic inflammation, which is linked to various chronic diseases.

Improved emotional resilience can enhance overall quality of life and mental health.

Reducing inflammation may lead to better energy levels, supporting daily activities and productivity.

Pro Tips

💡

Incorporate 3.6 g of omega-3 fatty acids into your daily diet.

💡

Consider consuming fatty fish like salmon or mackerel at least twice a week.

💡

Explore omega-3 supplements if dietary sources are insufficient.