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.

DEF

Environmental·20 min·+30 XP

Walk in nature

Forest walking boosts positive mood and emotional balance.

What You'll Do

Take a 20-minute walk in a nearby forest and focus on the sights and sounds around you.

Scientific Basis

Forest walking increases positive mood and decreases negative mood more than urban walking, boosting emotional balance via scenic immersion.

Steiner, C. M., et al. (2025). Forest vs. urban walking effects on mood: RCT study. Scientific Reports.

The Science of Impact

Choosing forest trails can significantly enhance emotional restoration, leading to improved mental health.

Increased positive mood can contribute to better productivity and social interactions.

Regular forest walking may reduce the risk of anxiety and depression symptoms.

Pro Tips

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Walk in a forest for at least 60 minutes once a week.

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Incorporate 20-minute forest walks into your daily routine.

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Engage in mindful observation of nature during your walks.