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 resonance breathing

This technique can enhance emotion regulation and reduce depressive symptoms.

What You'll Do

Spend 2 minutes practicing resonance breathing by inhaling for 5 seconds, holding for 5 seconds, and exhaling for 5 seconds.

Scientific Basis

Resonance breathing once daily for five weeks yielded ~30% reduction in depression symptoms and increased amygdala‑mpfc connectivity, supporting mood via enhanced emotion regulation.

Nashiro, K., et al. (2023). Increasing coordination and responsivity of emotion‑related brain regions with a heart rate variability biofeedback randomized trial. Cognition, Affect, & Behavior Neuroscience.

The Science of Impact

A 30% decrease in depression symptoms can significantly improve daily functioning and quality of life.

Enhanced emotion regulation may lead to better coping strategies in stressful situations.

Improved neural connectivity can contribute to long-term mental health resilience.

Pro Tips

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Practice resonance breathing for 20 minutes each day.

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Incorporate deep breathing exercises into your morning routine.

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Track your mood changes weekly to observe improvements.