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·10 min·+30 XP

Inhale grapefruit oil

It may decrease cortisol and enhance alertness.

What You'll Do

Inhale grapefruit essential oil for 10 minutes to help lower stress levels.

Scientific Basis

Inhale grapefruit essential oil for 10 min to decrease cortisol significantly (~baseline to ~– significant), while increasing DBP, potentially refreshing alertness.

Kawai, E., Takeda, R., Ota, A., Morita, E., Imai, D., Suzuki, Y., … Okazaki, K. (2020). Increase in diastolic blood pressure induced by fragrance inhalation of grapefruit essential oil is positively correlated with muscle sympathetic nerve activity. The Journal of Physiological Sciences, 70, Article

The Science of Impact

Inhalation of grapefruit oil can reduce cortisol levels significantly, promoting stress relief.

A 10-minute session can enhance alertness through increased sympathetic activation without elevating stress hormones.

This method offers a sensory wellbeing alternative that may improve overall mental health.

Pro Tips

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Inhale grapefruit essential oil for 10 minutes to potentially lower cortisol levels.

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Use grapefruit oil in a diffuser during work hours to enhance alertness.

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Combine grapefruit oil inhalation with deep breathing exercises for added relaxation.