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·5 min·+25 XP

Walk to water source

Engaging with blue spaces can instantly improve your mood.

What You'll Do

Take a 5-minute walk to a nearby water source and observe the scenery.

Scientific Basis

Walking for 20 minutes in environments where water is visible (“blue spaces”) immediately improves mood among office workers.

White, M. P., Alcock, I., Wheeler, B. W., & Depledge, M. H. (2013). Blue space: The effect of water exposure on well-being. Health & Place.

The Science of Impact

Demonstrates that exposure to blue spaces can lead to immediate mood enhancement.

Supports the idea that natural environments can improve mental health in urban settings.

Encourages the integration of blue spaces in workplace wellness programs.

Pro Tips

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Walk outdoors for 20 minutes daily in areas with visible water.

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Incorporate blue space walks into your lunch break for mental refreshment.

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Invite colleagues to join you for a group walk to enhance social connections.