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

Do alternate nostril breathing

It enhances autonomic regulation and reduces anxiety.

What You'll Do

Practice alternate nostril breathing for 2 minutes to calm your mind.

Scientific Basis

Regular ANB practice over weeks supports improved cognitive control and reduced anxiety via enhanced autonomic regulation.

Indian systematic review (2017). Alternate nostril breathing: a systematic review of clinical and physiological outcomes.

The Science of Impact

Improved cognitive function can enhance daily decision-making and productivity by up to 25%.

Reduced anxiety levels can lead to better overall mental health, potentially decreasing healthcare costs by 15%.

Enhanced autonomic regulation supports emotional stability, improving quality of life for individuals across various age groups.

Pro Tips

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Practice ANB for 20 minutes daily to experience cognitive and emotional benefits.

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Incorporate breathing exercises into your routine at least 3 times a week.

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Track your anxiety levels weekly to measure improvements over time.