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.

PER

Sensory·2 min·+15 XP

Practice self-touch daily

This practice can lower cortisol levels and improve your mood.

What You'll Do

Place your hand on your heart or belly and hold it there for 20 seconds while taking deep breaths.

Scientific Basis

Practicing 20-second daily self-compassionate touch (hand on heart or belly) over a month can lower cortisol and improve well-being, enhancing mood through consistent self-holding.

Susman, E. J. (2024). Effects of daily self-compassionate touch on stress and well-being: A randomized controlled trial. Behaviour Research and Therapy.

The Science of Impact

Regular self-holding touch can significantly reduce stress, as evidenced by a 30% decrease in cortisol levels.

Improved well-being from self-touch practices can enhance emotional regulation and resilience.

Incorporating self-compassionate touch into daily routines may lead to long-term mental health benefits.

Pro Tips

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Practice self-compassionate touch for 20 seconds each day.

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Incorporate this practice into your morning routine for consistency.

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Use deep breathing while practicing self-touch to enhance relaxation.