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·5 min·+25 XP

Walk and breathe deeply

This helps lower blood pressure and enhances mood.

What You'll Do

Take a 5-minute walk in a nearby park and focus on your breathing.

Scientific Basis

Walking in a forest park lowers systolic by 7 mmHg and diastolic by 7 mmHg, enhancing mood via cardiovascular stress relief.

Ochiai, H., Song, C., et al. (2023). Preventive effects of forest bathing on cardiovascular function. Forests.

The Science of Impact

Lowering blood pressure by 7 mmHg can significantly reduce the risk of heart disease.

Improved mood and reduced stress levels can enhance overall quality of life.

Regular outdoor activity can lead to long-term cardiovascular health benefits.

Pro Tips

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Walk outdoors for at least 30 minutes three times a week.

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Choose forest parks or natural settings for your walks.

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Incorporate deep breathing exercises during your walk to enhance relaxation.